Coaching Points
Imagine that there is a line on the floor in front of you and all of the toes on either foot are just touching the line when you are standing up. This is the line that your swinging foot should follow as you swing. Try to keep your leg fully extended whilst you swing it from left to right.
Bronze Challenge
Can you swing each leg 3 times without losing control or balance?
Silver Challenge
Can you swing each leg 5 times really slowly, without losing control or balance?
Gold Challenge
Can you swing each leg 3 times without losing control, whilst blindfolded?
Coaching Points
Put your arms out to the side to help you balance and look up at a small, still point in the distance.
Bronze Challenge
Hold the balance for 3 seconds on the left and right leg
Silver Challenge
Hold the balance for 5 seconds on the left and right leg
Gold Challenge
Hold the balance for 8 seconds on the left and right leg
Coaching Points
Pause after each jump, regain your balance before jumping again. Practice on both the left and right foot.
Bronze Challenge
Mark out 10 strides, can you sideways hop from the start to the end?
Silver Challenge
Can you do 15 sideways hops with control?
Gold Challenge
Add all the numbers up in your date, month and year of birth, sideways hop this many times. e.g. 15/09/2016 = 1+5+0+9+2+0+1+6 = 24 sideways hops.
Coaching Points
Aim to land each hop in between the cones. Before you take off again, check that you are balanced. Think about the position of your upper body and head when you are hopping, if you are leaning too far forward you will find it difficult to hop backwards, and vice versa. If you lose control, take your time and get set again before you continue. Practice with your left and right foot.
Bronze Challenge
Aim to land each hop in between the cones. Before you take off again, check that you are balanced. Think about the position of your upper body and head when you are hopping, if you are leaning too far forward you will find it difficult to hop backwards, and vice versa. If you lose control, take your time and get set again before you continue. Practice with your left and right foot.
Silver Challenge
Aim to land each hop in between the cones. Before you take off again, check that you are balanced. Think about the position of your upper body and head when you are hopping, if you are leaning too far forward you will find it difficult to hop backwards, and vice versa. If you lose control, take your time and get set again before you continue. Practice with your left and right foot.
Gold Challenge
Aim to land each hop in between the cones. Before you take off again, check that you are balanced. Think about the position of your upper body and head when you are hopping, if you are leaning too far forward you will find it difficult to hop backwards, and vice versa. If you lose control, take your time and get set again before you continue. Practice with your left and right foot.
Coaching Points
Use your arms to help you to hop forwards by swinging them from the back to the front of your body as you take off. Pause after each jump to regain your balance.
Bronze Challenge
Throw a beanbag as far as you can from a marker cone, you have only 15 hops to try and get further than your beanbag throw.
Silver Challenge
Can you do a hop streak of 100 without putting your footdown or losing balance?
Gold Challenge
Choose a journey that you would normally walk, can you hop all the way instead? You can change legs at any time.
Coaching Points
Swing the arms up above your head as you push off the ground and lean in the direction you are jumping. As you land be sure to put your arms out to help you balance and keep your gaze fixed on one place. Land softly on both feet keeping your upper body tall.
Bronze Challenge
Perform the jump 6 times successfully, holding a strong balance when you land. Land on your dominant foot.
Silver Challenge
Perform the jump 6 times successfully, holding a strong balance when you land. Land on your non-dominant foot.
Gold Challenge
Place an object that you can safely jump over and is about as tall as your knees on the line. Jump over the object 3 times each side, holding a strong balance when you land.