LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

GYMNASTIC MOVEMENTS WRESTLING / JUDOSIDE SKIP TO SIDE PLANKFORWARD ROLLCOMMANDO ROLLBACKWARDS ROLLBANANA ROLLPARTNER HANDSTANDSPARTNER HANDSTANDSWITH FORWARD ROLLAND JUMPFORWARD HOP AND HOLDLATERAL HOP AND HOLDPlayer skips fast to (right/left) and slides on to groundin a side plank position. Extending chest and withstraight arm pulls up and back.Player squats with knees together and places bothhands flat on the floor in front, tucks head down whilstpushing legs. Keeps some weight supported with armsand rolls forward. Player should attempt to stand upwithout pushing on the floor with their hands.Player squats with knees together and tucks head downwhilst pushing legs. Player should roll on to eithershoulder without using hands to support. Playersshould attempt to stand up without pushing on thefloor with their hands.Player squats down, as their bottom moves towardsfloor, arches back and rolls backwards, chin and kneestucked into their chest. As they roll over, hands shouldmake contact with floor pointing towards directionthey have just rolled from.Player should finish standing up.Player maintains long banana shape. Rolls (right or left)maintaining banana shape. Keeping elbows and feet offground. Rolls back again to starting position(right/left).Player places hands on floor shoulder-width apart.Steps up under control into a handstand position.Uses a partner to stabilise if unable to performindividually.Player steps into handstand position maintainingextension. Overbalances and gives with arms to allowforward momentum. Tucks legs and rolls forward intoan explosive upwards jump.Player starts standing on a single leg, with other legraised up to 90 degrees, then pushes forward offstanding leg attempting to hop as far as possible -player should land on the same leg and stick in theposition like a statue on landing for three seconds.Repeat with other leg.Same as forward hop and hold - but playerattempts to move laterally (sideways) from startingposition. Player moves one way then the other,holding each hop for three seconds.SINGLE LEG BALANCESWITH BALL PASSSTANDING LONG JUMPSSame starting position as forward hop and hold.Player stands upright with one knee up towardchest, with both hands free. Player attempts tobalance for ten seconds then changes legs.Progression - add ball, by catching and passing backwith two / one hand in any direction.Player starts standing with feet shoulder-width apartand attempts to jump as far as possible and stickthe position on landing, like a statue, for three seconds.LATERAL HOPSPlayer starts standing with feet shoulder-width apartand attempts to jump forward and sideways at a 45degree angle onto one leg, sticking in the positionon landing, like a statue, for three seconds. Thenpush off landing leg onto other leg and repeat.16