Week 11 - EXT 2 - September 2021

Welcome! :)
SAFETY FIRST!
Warm-up
Jogging
High knees
Skipping
Skipping with arm circles
Side gallops
Rebound jumps
Stretch
Shoulder rolls
Arm circles
Torso twists
Torso twists with knee to elbow
Quad stretch
Bounces in straddle stand, middle and each side
Tuck squat hold
Tuck squat ankle raises
Tuck squat to pike stand
Skipping drills
Power skips on the spot, alternating arms
Power skips on the spot with arm circles
R skip, L skip, run
L skip, R skip, run
Hurdle shaping
Step by step explanation
Step, releve to hurdle position against the wall
2 skips, step releve to hurdle position against the wall
2 skips, step hop to long forwards lunge position hold
Lengthening your hurdle
2 skips, step long hop over a hoop/rope
2 steps, hop over hoop/rope
Strength
Switch lunges, hands on hips
Lunge, hop to lunge on other leg
Lunge, hop to lunge on other leg with arm circles
Lunge with flexed back foot to needle kick and return