LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

PRONE HAND REACTIONTIGPlayer faces partner in press-up position.One partner leads and attempts to tap either of the otherpartner’s hands.Other partner reacts and tries to lift hand away beforebeing tapped.BACK FEET PUSH TO JACK Player lies on back with knees bent.KNIFE (RIGHT & LEFT) Uses feet and legs to push body backwards and then twists(right/left) into a jack-knife position.DONKEY KICKWith hands held out in front of body, player drops on tohands. As hands hit the ground, kicks legs backwards andupwards explosively (like a bucking bronco).Repeats movement as soon as feet land on ground.ALTERNATE LEG STEP-UPFROM KNEES(RIGHT & LEFT)From kneeling position, player pulls foot through frombehind hips and step up into a squat position.Repeats on each leg fast maintaining upright torso.KNEE JUMP TO FEETKNEE JUMP TOSINGLE LEGFrom kneeling position player pulls both feet through frombehind hips to land in a squat position.Maintains an upright torso with hands held forward.Swings arms through vigorously to add to momentum.Progresses (when ready) to an explosive jump from squatposition with arms extended above head.As with double leg action but player lands on one leg(right/left).Progression - as with double leg action - jumps upwardsexplosively on one leg (right/left).SPLIT LUNGE JUMPPlayer starts in lunge position.Jumps explosively upwards off both feet and changes legsbefore landing.Maintains upright torso with head up - using arms.SIDE SKIP (RIGHT/LEFT)TO LATERALREACHING PLANKPlayer skips fast to (right/left) and slides onto ground in aside plank position.Extends chest and with straight arm pulls up and back.32