Stand with your feet shoulder width apart. Keep your head up, spine vertical and eyes fixed on a point in front of you. Step out and descend
Lunge and Scoop
Stand with feet hip width, spin long and arms loose by your side. Take a slightly larger step forward than normal walking gate, as this is being
Lunge and Rotate
Stand with feet hip width apart, spine long and hands on hips. Take a slightly larger step forward than normal walking gait. Compress ankles,
High March with Rotation
Set up group on one side of basketball court or similar. Arms raised to shoulder height, hands reaching straight out in front. Walking, keep legs
High Knee March with Rotation
Set group up on one side of basketball court or similar. Walk raising knees to hip height. With a rotation of torso, take elbow to opposite
High March with Arms in Front
Set up group on one side of basketball court or similar. Arms raised to shoulder height, hands reaching straight out in front. Walking, raising
High March with Arms Abducted
Set up group on one side of basketball court or similar. Raise arms to shoulder height with fingers reaching to infinity. Walking, raising legs as
Sprinting
Over a set distance identified by cones, sprinting forward, then back. Set the body before starting in a relaxed stance, spine is long from the
Run and Touch
Create two lines 15m apart (width of basketball court). Work in pairs – one person standing on sideline, one lying face down 2m in front. Each