LANDWORK
Warm up and mobility
Shoulder shrug x 10 (shoulder joint loosener)
Teaching points:
Keep the trunk firm to isolate the movement to the shoulders
On the downward movement, push the shoulders down as far as possible
Ankle stretch x 10 (ankles)
Teaching points
Keep the back and the knees straight
Hip rotator x 10 to each side (alternately)
a) Lift b) Rotate the leg in a figure of 8 movement c) Replace on the floor
Repeat on the other leg
Teaching points
Keep the body firm throughout
Lift the thigh and relax the foreleg
Draw the figure of 8 with the knee
Make the figures of 8 as large as possible
Arm circles (shoulder joint)
Teaching points
Perform the movement slowly with the arms fully stretched
Keep the backs of the hands together on the upward movement for as long as possible
Keep the trunk firm
Keep the head in line with the trunk
Skiing x 10 (whole body)
Teaching points:
The body must return to full stretch each time
The head must be dropped as the body curls
Returning to standing, the stretching starts at the feet, through the knees, to the hips, spine, shoulder and head in a ripple-type movement
Spine rotator x 10 (5 to each side) (spine)
Teaching points
Keep the head in line with the trunk
Keep the body firm
Hips face forward throughout, feet are slightly apart
Spine circle x 10 (5 to each side)
Teaching points
Good stretch in the spine is essential throughout the complete circle
Keep the hips facing forward, feet slightly apart
The knees may bend on the sideways and forward movement to get the nose close to the knees
