SET UP

Set up a course (approx. 30m in length) of 6 pairs of parallel cones, approximately 4-6 metres apart. Make sure you have something you can use as support if needed for the calf raise exercise. With two referees starting at the first cone at the same time, working their way down the cones performing each exercise, returning to the start after the last cone, by jogging back down the outside of the cones. In all exercises make sure you maintain good form by keeping hips, knees and ankles aligned. Control the knees and do not let them buckle inwards. Always land softly on the balls of your feet and bending the knees to absorb impact when performing the jumping exercises.

LEVELS

In part 2 there are 2 different levels of increasing difficulty. You should start at level 1