Coaching Points
A pike is the shape your body makes when your arms, trunk and legs are extended and you fold forwards at the hips. Flexibility is built up over time, so make time to practice regularly. To perform a pike fold you will need good flexibility in your back, glutes and hamstring muscles and good pelvis mobility. Use your hands to hold your toes, ankles, shins or knees and pull your chest forwards over your legs. Gradually move the arms further to increase the stretch, keeping your spine long and chest forwards. Stretching should not be unbearable or uncomfortable. You will find that your flexibility will improve if you relax your muscles and focus on your breath. Be careful not to over stretch your muscles.
Bronze Challenge
Can you perform a pike fold with straight legs, touch your ankles with both hands?
Silver Challenge
Can you perform a pike fold with straight legs, touch your toes with both hands?
Gold Challenge
Can you perform a pike fold with straight legs, touch the outside of the opposite heel with both hands?
Coaching Points
Hold the hoop in different positions to make it challenging for the person climbing through. Experiment climbing through in lots of different ways such as feet first, head first, forwards and backwards to see which is the easiest way.
You will need:
Bronze Challenge
Can you hold the hoop still for your friend to climb through without touching it?
Silver Challenge
Can you climb through the hoop without touching it, head first?
Gold Challenge
Can you climb through the hoop without touching it, feet first?
Coaching Points
Place your middle three fingers in the centre of the cones and rest your thumb and pinky finger on the outer edge. As you lift the cones from by your knees to release the ball, try and rotate your pinky fingers up through the midline to thrust the ball up into the air. When catching; keep your eyes on the ball and be ready to move your body and hands to where the ball is going to land. Make a bowl out of the two cones under the ball as it falls and then close it back up to secure the ball once you have caught it.
You will need:
Bronze Challenge
Can you catch 10 in a row from 6 steps away?
Silver Challenge
Can you catch 15 in a row from 8 steps away?
Gold Challenge
Can you throw and catch for 90 seconds without dropping a single catch?