Movement Preparation: Bent Knee V Sit
• 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.