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. Rope Skipping	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

Jump from a standing postion with a quick spring, raising the knees as high as possible.

Weight on balls of feet, driving with arms.

Smooth, even jumps.

Feet together or hip width apart.

Short ground contact time.

BENEFITS

Balance.

Control.

Resilience.

BEGINNERS ADVICE

Feel light.

Quiet feet.

CHALLENGE

Eyes up.

Eyes closed.

Repeat until control is lost.

ADJUSTMENTS / WHAT TO LOOK FOR

Land softly, minimal foot noise.

Long spine, chest up, don't collapse at hips.

Cushioning through ankles, knees and hips.