Please read the disclaimer.
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Level 2, Skillset 1
(‘Yellow’ Challenges for ‘Static Balance, Strong Stable Core & Postural Control – Floor Work’ )
Link to video : https://youtu.be/qbFP3QMAgNQ
It is assumed that, where appropriate, all challenges are completed in both directions and using both hands and feet. All positions should be held for 10-15 seconds. Athletes should always maintain good posture and core positioning for each challenge.
1a) Hold a mini front support position and lift one hand/knee off the floor with eyes closed.
1b) Hold a mini front support position. Place a cone on the back with one hand, and remove it with the other (close eyes to increase challenge).
1c) Hold a mini back support position with stomach facing upwards and knees bent.
Level 2, Skillset 2
(‘Yellow’ Challenges for ‘Static Balance, Strong Stable Core & Postural Control – Seated Balance’ )
Link to video : https://youtu.be/9yZIjWRMdNc
It is assumed that all challenges are completed, where appropriate, in both directions and with both hands. Athletes should always maintain good posture and core positioning for each challenge
2a) Balance with eyes closed for 10 seconds with no hands or feet touching the floor.
2b) With both hands and feet off the floor and knees bent, pick up a cone from one side, swap hands and place it on the other side, 10 times.
2c) Balance for 10 seconds with no hands or feet touching the floor ,while receiving a small force.
Level 2, Skillset 3
(‘Yellow’ Challenges for ‘Static Balance & Postural Control – Single and double leg Standing’ )
Link to video : https://youtu.be/TIk4k5y1AMU
It is assumed that all challenges are completed on both legs. Athletes should always maintain a good core positioning for each challenge. The single-leg squats should be performed in front of a mirror, or with a partner watching from in front, if possible, to ensure that the knee of the standing leg does not travel inwards as it bends.
3a) Stand still with one foot on the floor for 30 seconds without losing balance.
3b) Stand on one foot and do 5 mini-squats, so the angle is no more than 135° at the knee.
3c) Stand on one foot and do a 10 mini-squats, so the angle is no more than 135° at the knee.
3d) Double leg squat with arms out in front for balance. Angle of the knee should be 90°.
Level 2, Skillset 4
(‘Yellow’ Challenges for ‘Developing Strong Stable Base of Support – On line with weight on balls of feet only, then on a low beam’ )
Link to video : https://youtu.be/wRyeSGJ8HXg
It is assumed that all challenges are completed, where appropriate, in both a side to side and front to back stance. Athletes should always maintain good posture and core positioning for each challenge. All challenges should be completed with weight on the ball of the feet.
4a) Stand on a low beam with feet shoulder width apart, in a side to side stance, with weight on the balls of the feet and hold balance for 10 secs.
4b) Stand on a low beam with feet shoulder width apart, in a front to back stance with weight on the balls of the feet and hold balance for 10 secs.
4c) As Yellow 4a and 4b, but with eyes closed.
Level 2, Skillset 5
(‘Yellow’ Challenges for ‘Dynamic Balance with Upper / Lower Limb Coordination – Travelling along Lane, Line and Low Beam’ )
Link to video : https://youtu.be/y_tBujUfgBw
It is assumed that all challenges are completed where appropriate with both lead legs and/or both directions. Athletes should ensure that they maintain / regain balance throughout every movement. Each walk should be performed for 10 metres.
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.
Level 2, Skillset 6
(‘Yellow’ Challenges for ‘Coordination & Dynamic Balance – Jumping Movements’ )
Link to video : https://youtu.be/42_vGmP1l24
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. Repeat each jump 5 times, so 20 jumps in total for 6c and 10 in total for the others.
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.
Level 2, Skillset 7
(‘Yellow’ Challenges for ‘Coordination – floor movement patterns & footwork’ )
Link to video : https://youtu.be/t5SBt10IJKc
It is assumed that all challenges are completed, where appropriate, with both lead legs and/or both directions. Athletes should always maintain good posture and core positioning for each challenge.
7a) Grapevine, travelling sideways with a crossover step in front and then behind.
7b) Skip forwards with 90° knees lift, opposite 90° elbow drive.
7c) Hopscotch forwards, alternating hopping on 1 foot with 2 footed jumps.
Level 2, Skillset 8
(‘Yellow’ Challenges for ‘Agility – Change of Speed / direction, level or body shape’ )
Link to video : https://youtu.be/B7a_eaLJqrM
Athletes should always maintain good posture and core positioning for each challenge.
8a) Sprint backwards from an upright ready position over 10m.
8b) Ladder Drill – Run forwards through ladder with fast feet, both feet in each square with arm drive and good posture.
Level 2, Skillset 9
(‘Yellow’ Challenges for ‘Agility – Reaction & Response’ )
Link to video : https://youtu.be/8HSW3TtBp_c
Athletes should explore movements using both the left and right hand when catching. Athletes should always maintain good posture and core positioning for each challenge.
9a). Stands 1 metre away from partner who has arm stretched out to the side and drops a tennis ball – react quickly and catch after 1 bounce.
9b). As above from 2m away. On Yellow can ‘run through’ after catch before deceleration.
9c). As above from 3m away.
Level 2, Skillset 10
(‘Yellow’ Challenges for ‘Agility – Pivoting / Rotation’ )
Link to video : https://youtu.be/kX03__Dm8q4
Athlete always starts from a standing position with feet shoulder width apart, knees slightly flexed. Athletes should always maintain good posture and core positioning for each challenge.
10a) Pivot 180° clockwise (on ball of foot) while maintaining balance (both feet).
10b) Pivot 180° anti clockwise (on ball of foot) whilst maintaining balance (both feet).
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Oxfordshire Racewalking 