Please read the disclaimer.
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Level 4, Skillset 1
(‘Purple’ Challenges for ‘Static Balance, Strong Stable Core & Postural Control – Floor Work’ )
Link to video : https://youtu.be/FrJEOIpTDRU
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 full back support position, with stomach facing upwards and legs straight.
1b) Hold a full front support position. Place a cone on the back with one hand, and remove it with the other (close eyes to increase challenge).
1c) In a full front support position, transfer a tennis ball on and off the back using different hands (close eyes to increase challenge).
Level 4, Skillset 2
(‘Purple’ Challenges for ‘Static Balance, Strong Stable Core & Postural Control – Seated Balance’ )
Link to video : https://youtu.be/pMZ4iI2lk_4
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) Hold a dish shape for 5 seconds (use uneven surface to increase challenge).
2b) As Yellow 2b, but with cones at an arm’s length away.
2c) Complete the same task as Purple 2b, without swapping hands in the middle.
Level 4, Skillset 3
(‘Purple’ Challenges for ‘Static Balance & Postural Control – Single and double leg Standing’ )
Link to video : https://youtu.be/rMLp5leZkPM
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 on one foot and do 10 ankle extensions, lifting the heel off the floor and slowly putting it down.
3b) Stand on one foot and do 5 squats (90°) into ankle extensions.
3c) Stand on one foot and do 5 squats (90°) with eyes closed without losing balance.
3d) Stand still on uneven surface – for 20 then 30 secs.
Level 4, Skillset 4
(‘Purple’ 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/0HU6PBJc16w
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 line, and then a low beam, maintain balance, catch a ball at chest height and throw it back to a partner .
4b) Stand on a line, and then a low beam, maintain balance, lift alternate knees and touch knee to opposite elbow 5 times.
4c) Strike ball back with racket to feeder.
4d) As Purple 4c with cross body (contra – lateral) strike.
Level 4, Skillset 5
(‘Purple’ Challenges for ‘Dynamic Balance with Upper / Lower Limb Coordination – Travelling along Lane, Line and Low Beam’ )
Link to video : https://youtu.be/XwNXDzFw_5A
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) Along a line, walk forwards then backwards, fluently combining heel up with the knee drive (slow controlled movements).
5b) As Purple 5a, but with tiny steps; ball to heel pushing forward off the ball.
5c) Complete Yellow 5a and 5b on a low beam.
5d) Demonstrate Hamstring Walks (stork position) with lean to 20° angle, arms out to side for balance and correct posture for 10m.
5e) Lunge walking with upright posture, and opposite elbow at 90°, for 10m.
Level 4, Skillset 6
(‘Purple’ Challenges for ‘Coordination & Dynamic Balance – Jumping Movements’ )
Link to video : https://youtu.be/Ao2Ct0ei14Q
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) 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.
Level 4, Skillset 7
(‘Purple’ Challenges for ‘Coordination – floor movement patterns & footwork’ )
Link to video : https://youtu.be/jJ9gl0GIKMg
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) Combine side-steps with 180° pivots alternating between front and reverse pivots.
7b) Speed Skaters forwards.
7c) Hopscotch, with same knee drive, travelling forwards then backwards.
Level 4, Skillset 8
(‘Purple’ Challenges for ‘Agility – Change of Speed / direction, level or body shape’ )
Link to video : https://youtu.be/yPNuBHMWV_M
Athletes should always maintain good posture and core positioning for each challenge.
8a) Sprint forwards, then change to backwards running after 10m (moving in the same direction throughout) over 30m.
8b) Move laterally at speed between 2 cones over 10m. Change direction by leaning into the intended direction and pushing off the outside foot.
8c) High knee drill forwards and then backwards with good posture (over 5m).
8d) Ladder Drill: move laterally with fast feet, bringing both feet in and out of each square and with good arm drive and posture.
Level 4, Skillset 9
(‘Purple’ Challenges for ‘Agility – Reaction & Response’ )
Link to video : https://youtu.be/uwqv1Yf3EQw
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) As Green 9a, but arrive in control, holding a one leg balance as the ball is caught. Start 1m away from partner.
9b) As Purple 9a from 2m, with no ‘run through’ allowed.
9c) As Purple 9b from 3m, with no ‘run through’ allowed.
Level 4, Skillset 10
(‘Purple’ Challenges for ‘Agility – Pivoting / Rotation’ )
Link to video : https://youtu.be/yAIoTMJ8J3o
10a) Pivot 360° turn anti clockwise (on ball of foot) while maintaining balance (both feet).
10b) Pivot 360° turn clockwise (on ball of foot) while maintaining balance (both feet).
10c) Basic turn: hold a broom stick with extended arms, eyes focusing on the end of the stick and turn on the spot by moving the feet in an anti – clockwise direction. (Footage Coming Soon)
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Oxfordshire Racewalking 