Bluearth Coordination and Agility

SKIPPING	RUNNING
1. Skipping Forward and Backward	1. Jogging Forward and Backward
2. Skipping for Length	2. Jogging Fwd, Bwd and Lateral
3. Skipping for Height	3. Jogging Fast Leg, Heel Flick
	4. Karioka Step

LUNGING	JUMPING	5. Jump Squat to Lunge
1. Walking Lunge	1. Jump for Rhythm and Frequency	6. Rhythm Jumping
2. Lunge and Scoop	2. Tuck Jumps
3. Lunge and Rotate	3. Fwd, Bwd, Lateral Jumps
	4. 180 Degreee Spin Jump

Stand with feet hip width, spin long and hands on hips.

Take a slightly larger step forward than normal walking gate.

Compress ankles, knees and hips. Taking the back knee towards the ground and the front knee over the second toe of the front foot.

As the compression begins rotate the shoulders towards the front leg.

Drive upwards through the legs and unwind until facing the front, feet hip width apart.

Repeat stepping forward with the next leg.

BENEFITS

Proprioception and Balance.

Develops resilience.

Coordination of arms/legs.

Awareness of spin.

BEGINNERS ADVICE

Start spin rotation movement with regular walking.

Lunge over a smaller distance.

Keep back knee off the ground.

A nice image is having the head held up by a piece of string.

CHALLENGE

Lunge over a longer distance.

Allow the back knee to just touch the ground ever so lightly.

Keep lunge pace slow and even through out movement.

ADJUSTMENTS / WHAT TO LOOK FOR

Front knee tracking away from foot.

Back knee thumping into the ground.

Hinging at the hips during lunge.

Rotating away from front leg.

VIDEO: Lunge and Rotate