Movement Preparation

• Sit with knees bent 90 degrees, toes pointing to sky, heels on the ground

• Lean back slightly, trunk tall, and lift heels off ground (“centre” position)

• Grasp an imaginary grapefruit in your hands, and cradle it near your belly button

• Lift arms and grapefruit to “sky”, making trunk upright and tall

• Lower arms and return to “centre”

• Touch your grapefruit on the ground to the right (“touch right”)

• Return to “centre” and lift grapefruit to “sky”

• Return to “centre” and touch grapefruit on the ground to the left (“touch left”)

• Continue the pattern “sky, centre, side, centre” etc.

PROGRESSION:
1. Manage pace by calling the cues for each movement.
2. Once athletes understand the movements, the sequence can be varied to enhance interest and focus.