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

Start in lunge position (see Walking Lunge).

From this position jump into the air and land in a squat position.

Immediately drive out of the squat, jumping back into a lunge position opposite leg forward.

Repeat until control is lost.

Land on balls of feet and drive up through top of head.

BENEFITS

Balance.

Control.

Deceleration.

Resilience.

BEGINNERS ADVICE

Feel light.

Aim to make little noise on contact with the ground.

CHALLENGE

Eyes closed.

Follow verbal cues, hold squat for a period of time, hold lunge etc.

ADJUSTMENTS / WHAT TO LOOK FOR

Land softly, minimal foot noise.

Long spine, don't collapse at hips.

Look straight ahead.

Cushioning through ankles, knees and hips.

Use the arms to drive out of the lunge.

Alignment of hips, knees and ankles.