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Athletics 365: Section 6 - Challenges

6. Coordination & Dynamic Balance - Jumping Movements

Coordination skills such as throwing, jumping and evening hopscotch require your brain and body to work together to create the correct movement smoothly. When practicing coordination athletes should try slowing down more difficult challenges. 

All landing to be controlled and with soft knees, good posture and balanced finish. It is assumed that all challenges are completed where appropriate with both legs and/or both directions.

Red

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Stage 1 Red Challenges

6a) Jump from 2 feet to a 2 feet landing. Sit back to control landing with soft knees flexing to 135° (50cm distance).

6b) Jump from 2 feet to a 2 feet landing. Sit back to control landing with soft knees flexing to 90° (50cm distance).

6c) As Red 6b but backwards.

6d). As Red 6a and 6b with a vertical jump. 

Yellow

Stage 2 Yellow Challenges

6a) Jump from 2 feet to 2 feet forwards then backwards with continuous rhythm, soft knees, retaining good balance.

6b) Jump from 2 feet to 2 feet from side-to side with continuous rhythm.

6c) Alternate 2 feet to 2 feet jumps between side to side and forward and backwards to form a sequence.

6d) Straddling a line, jump from 2 feet to 1 foot landing on the line. Control landing to freeze on the line. 

Green

Stage 3 Green Challenges

6a) Jump from 2 feet to 2 feet with continuous quarter turns in same direction landing in freeze position. After every 4 jumps change direction.

6b) Jump from 2 feet to 2 feet with continuous quarter turns in rhythm, alternating between turning left and right, and land in freeze position.

6c) Single leg hops forwards.

6d) Single leg hops sideways.

Purple

Stage 4 Purple Challenges

6a) Single leg hops backwards.

6b) Jump from 2 feet to 2 feet with a 180° turn and land in balance with freeze position. Start and finish on the same line.

6c) Jump from 2 feet to 2 feet with tuck, landing with control and soft knees, and then in freeze position. Start and finish on the same line. (Footage Coming Soon)

6d) Jump from 2 feet to 2 feet with tuck and with a 180° turn at the same time, landing in balance with freeze position.

Blue

Stage 5 Blue Challenges

6a) Jump from 2 feet to 1 foot with tuck, finishing with controlled one foot landing on same line.

6b) Jump from 2 feet to 2 feet with a 180° turn and land in balance. Start on one line, and travel forward then backwards to finish on start line (50cm jumps).

6c) Jump from 1 foot to 1 foot with tuck (same foot), hopping forwards and backwards on to the same vertical line, freezing on landing. Repeat, jumping from 1 foot to the other foot. (Footage Coming Soon)

6d) Jump from 1 foot to 1 foot with tuck (same foot) hopping sideways onto a different line, freezing on landing. Repeat, jumping from 1 foot to the other foot.

Black

Stage 6 Black Challenges

6a) Jump from 2 feet to 2 feet with 360° turn.

6b) Jump from 1 foot to 2 feet with tuck and with 180° turn, finishing with a controlled landing on the same line.

6c) Jump from 1 foot to 2 feet with tuck and with 180° turn. Start on one line and finish on a line 50cm away.

6d) Jump from 2 feet to 1 foot with tuck, finishing with a controlled one foot landing. Start on one line and travel forward, then backwards, to finish on a line 50cm away.

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