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 on one leg.

Keep spine long and alive and keep awareness on the three points of contact of the standing leg.

Compress the ankle, knee and hip.

Swing arms up and drive leg up to hop.

Land on toes and repeat in sequence ten times.

Repeat on opposite leg.

BENEFITS

Proprioception and Balance.

Spatial awareness.

Weight baring.

BEGINNERS ADVICE

Bend knee over second toe.

Drive with the bent leg.

Keep eyes focussed on something still.

CHALLENGE

Hop as high as possible staying on a line.

Hop with eyes closed and stay on a line.

Hop as fast as possible.

ADJUSTMENTS / WHAT TO LOOK FOR

Knee tracking away from foot.

Long spine.

Travelling in any direction.

Head bouncing.

Loss of Balance.

VIDEO: Hops in Place