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Athletics 365: Section 5 - Challenges

5. Dynamic Balance with Upper / Lower Limb Coordination - Travelling along Lane, Line and Low Beam

Dynamic balance is the ability to control the body during movement. An athlete uses dynamic balance whenever they run, hurdle, jump or throw. Athletes should ensure that they maintain / regain balance throughout every movement. 

It is assumed that all challenges are completed where appropriate with both lead legs and/or both directions. All walking drills from Yellow -Gold should involve the athlete using a correct arm action (hands from 'lips to hips') and with good posture

Red

Stage 1 Red Challenges

5a) Along a line, walk naturally with fluidity and minimum wobble.

5b) Along a line, walk naturally with fluidity and minimum wobble but now backwards.

5c) Along a line, Take tiny steps (feet touching each time) placing heels down first and then rolling forwards on to the toes.

5d) Demonstrate a double leg Hamstring lean (stork position) to 20° with correct posture.

5e) Basic lunge, with arms out for balance, along a lane and then a line.

Yellow

Stage 2 Yellow Challenges 

5a). Walks fluidly, driving the knees up so there is a 90° angle at the hip along a line.

5b). Walks fluidly lifting the heels up and under and keeping the toes up along a line.

5c). Demonstrates 'Ankle Walks' with tall upright posture along a lane. Athlete should pause midway in each step.

5d). Demonstrates a double leg Hamstring lean (stork position) to 45° with correct posture.

5e). Basic lunge with arms by side along a lane and then a line.

Green

Stage 3 Green Challenges

5a) Along a line, walk fluidly, driving the knees up so there is a 90°angle at the hip but now backwards.

5b) As Green 5a, but with tiny steps with ball to heel landing, and pushing forwards off the ball.

5c) Complete Red 5a and 5b on a low beam. (Footage Coming Soon) 

5d) Demonstrate a double leg Hamstring lean (stork position) to 90° with correct posture.

5e) Basic lunge, with arms overhead, along a lane and then a line.

Purple

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Stage 4 Purple Challenges 

5a) Along a line, walk forwards then backwards, fluently combining heel up with the knee drive (slow controlled movements).

5b) As Purple 5a, but with tiny steps; ball to heel pushing forward off the ball.

5c) Complete Yellow 5a and 5b on a low beam. (Footage Coming Soon) 

5d) Demonstrate Hamstring Walks (stork position) with lean to 20° angle,  arms out to side for balance and correct posture for 10m.

5e) Lunge walking with upright posture, and opposite elbow at 90°, for 10m.

Blue

Stage 5 Blue Challenges

5a) Along a lane, demonstrate 'High knee and stick' from flat foot maintaining good posture.

5b) Complete Green challenges A - B now on a low beam. (Footage Coming Soon)

5c) Demonstrate Hamstring Walks (stork position) with lean to 45° angle, arms out to side for balance and correct posture for 10m.

5d) Lunge walking backwards for 10m.

Black

Stage 6 Black Challenges

5a) Along a lane, demonstrate 'High knee and stick' from ball of the foot maintaining good posture.

5b) Along a lane, demonstrate 'High knee and stick' from push off maintaining good posture.

5c) Demonstrate Hamstring Walks (stork position) with lean to 90° angle, arms out to side for balance and correct posture for 10m.

5d) Lunge Walking with upright posture, opposite elbows at 90° and with eyes closed, for 10m.

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