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Sandbell/Medicine Ball Station Raise both hands overhead and slam the SandBell or Medicine Ball to the floor. Do this 10 times. Repeat the same action, using one hand. Do this 10 times with each hand. Jump Rope Station Choose 3 cards from the jump rope cue cards and try to complete the action on the card. Plank Hockey Station With a partner get in pushup position (plank) facing each other. One partner tries to slide the bean bag through the other partner's hands while staying in push up position. Each time you get it through it’s a point. You may try and stop the bean bag from passing through, but you must stay off the ground. Line Jumps Station Stand with your feet together Stand on one side of the line. Jump as high as you can and land …show more content…
Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Do a push up. Return your feet to the squat position. Stand up from squat position Jump up. Agility Ladder Station Kangaroo Jump: jump with both feet in each ladder space. Flamingo Hop: hop on the same foot through the ladder. Hip Hop: hop on one foot into the first ladder space, hop on the other into the next space alternating feet. Slide: facing sideways move your leading foot into a space, the second foot follows into the same space then move leading foot into the next space. Hopscotch: hop on one foot into the first ladder space, in next ladder space land on two feet spread apart (straddle), hop on one foot in the next space. Repeat this hop/jump pattern until you complete the ladder. Push Up Station Choose a variety of push ups: Wide-grip(regular) Diamond Front Clap One hand Incline/decline Lunge Station Step forward with the left leg, allowing the left knee to bend until the left thigh is parallel to the ground. Lean slightly forward from the waist. Return to the starting position. Repeat count 1 with the right leg. Return to the starting position. Sit Up
The Ukrainian dancers performed a modern-day Hopak where the choreographed dance is made to appear improvised. The improvised parts of Hopak involve solos, duets, trios dancers, performing visually and technically amazing acrobatic feats. These includes spins and jumps. The rest of Hopak includes many movements performed in unison. A successful Hopak requires speed and energy, the dancers, do not stop moving until the end of the
Or if you have stairs at home, you can also do step ups to strengthen your lower leg muscles as well as your knees and hip joints. To do step ups, place your right foot on the stair platform and press on your right heel while you bring your left foot to the platform. Then return to your starting position with your right foot going down followed by your left foot. Then step onto the platform again using your left foot next. Do this 10 to 12 times on each leg for 3 sets.
A club known as the Whitey’s Lindy Hoppers possibly began this trend in 1935 when they formed their group of 12 dancers (Swingin’). This group of dancers began, and performed the majority of their lifetime as a group in the Savoy Ballroom. They created the Lindy Hop quite simply, using movements from the Charleston as well as basic tap movements. And because of their dance, they had the opportunity to perform both on Broadway, and even in some movies. First, two partners would dance around together in various ways. Then, the man would complete a series of lifts with the girl, usually ending with them apart. Finally, a section of solo footwork would occur to bring the couple back
The class begins with middle punches. This entails bringing the left foot out into a sitting stance where our legs reflect a person riding a horse. The hip is rotated backwards then propelled forwards as the fist on the belt twists towards our imaginary opponent in front of us. Then Master Copper pairs each student with a partner of equal height to practice kicks. When my partner extends his sidekick, the crusty dirt on the sole of his foot brushes past my eyes, and the speed of the kick creates a breeze of stale air. In the middle of class, we incorporate the punching bags into our workout. The low belts use the tall, thin sun colored bag, and the high belts utilize the thick, blood colored bag. However, the black belts utilize “Bob the Bully”, the tan, lifelike bag with dense padding and broad shoulders. After six hours of school and at least four hours of homework, punching and kicking the toned face and rippling abs of Bob brings a substantial amount of satisfaction. As my knuckles make contact with Bob’s rigid jaw, I grit my teeth and each blow connects with more power than the last. Beads of sweat roll down my face as Bob’s head shifts from side to side following each blast of force. The instep of my foot creates indents in the sides of Bob as my half turning kicks
The focus of this paper is mechanically and automatically break down the deadlift. It focuses on the four phases of the deadlift (The lift off, pull through, the lockout, and the lowering phase) as well as the muscles involved in lifting and lowering the load. The sole purpose of the deadlift is for health and fitness. It is a core lift that works nearly every muscle in the body. Muscles from the lower and upper extremities will go through a period of flexion and extension when moving through the phases. The deadlift should be performed safely, and with proper form to avoid injury. This paper shows and demonstrates the proper form of the deadlift. There are also a number of forces acting on the load and the athlete. Gravity and external forces will be an active part of lifting the load. Images and tables are provided in the paper to better understand the movements and muscles used when performing the deadlift.
your nose on your knees. Then slide as far into the split as you are
In the beginning, the dancers start this arrangement by slowly sitting down, hunched over in their chairs and then hurl their upper bodies into the air, only to gradually sit back down. After a few moments, the dancers suddenly wind their arms off to the right side and hastily throw them to the other side and then repeat the steps they did before. Throughout the piece, they add on to the sequence and eventually go on to reverse it before they finally break free at the end.
Before a diver jumps off of a springboard, he does a sort of hop-skip step called a hurdle. After doing a few steps, the diver leaps up into the air with his arms raised. When he lands back down on the tip of the board, he swings his arms down past his legs and then up, leaping into the air and off of the board.
1. You will want to start off by keeping your feet about shoulder with apart.
Side squats: Stand with right side on a small stool, hands on hips, right foot on top, left foot on floor. Bend knees 90 degrees. Stand up and push off with right foot. Repeat on left side, alternating 10 times with th...
The concept of the game is simple. Directional arrows scroll up the screen, which represent dance steps. The player must step down on the corresponding arrow when it reaches on top of the screen. In writing it sounds simple, but this game will test a player's eye-hand.. err.. eye-foot coordination. All of the songs have cleverly designed dance patterns that include jumping, freeze arrows and off-beat steps. Not only do the songs have varied dance patterns but there are three difficulty settings available to the player based on how good the player is including: light, standard, and extreme. It takes time to get better at, but over all it's a fun experience, after getting past the initial embarrassment.
Wait. Be still. Don't go over the line. Don't let go. Wait for it. "BANG!" My reactions were precise as I sprung out of the blocks. The sun was beating down on my back as my feet clawed at the blistering, red turf. With every step I took, my toes sunk into the squishy, foul smelling surface, as my lungs grasped for air. Everything felt the way it should as I plunged toward my destination. I clutched the baton in my sweaty palms, promising myself not to let go. My long legs moved me as fast as I could go as I hugged the corner of the line like a little girl hugging her favorite teddy bear. The steps were just like I had practiced. As I came closer to my final steps, my stomach started twisting and my heart beat began to rise. The different colors of arrows started to pass under my feet, and I knew it was time.
Step/lunge forward (towards area where shuttle is likely to land) with corresponding foot to hand holding racket (I.e. Right hand, right leg). Weight should be placed more on stepping foot
back leg (right) to the front leg (left) to get as much force on the
Lower the package/object by placing your feet steady as when lifting. Tighten stomach muscles then bend hips and knees.