Track & Field Movements
Dead Bug Deflects
- Lie on Back with Arms & Legs Raised Off Ground
- Work to Extend Opposite Arm & Opposite Leg
- Switch Stik to Other Hand After Each Round
Single Leg Pogo Hops with Deflects (Vertical)
- Brace Core
- Raise Knee Up
- Jump on One Foot with Deflects
- Time Jump on Upward Bend of Stik
Single Leg Pogo Hops with Deflects (Over/Back)
- Brace Core
- Raise Knee
- Arms Slightly Bent by Side
- Quick Short Hops Over & Back (Recommend Finding Spot on Ground or Line to Hop Over)
Scissor Jumps Overhead Deflects
- Split Squat Stance
- Brace Core
- Arms Raised Slightly Overhead
- Quick/Short Deflects while Rapidly Switching Feet
Rapid Fire Counter Deflects
- Athletic Stance
- Brace Core
- Alternate Deflects While Firing Feet (Like Running in Place)
Split Squat Hops with Deflects
- Split Squat Stance
- Brace Core
- Arms Slightly Bent by Side
- Quick/Short Alternating Deflects while Hopping Rapidly on Balls of Foot
Single Leg Pogo Hops with Deflects (Side-to-Side)
- Brace Core
- Raise Knee
- Quick/Short Deflects with Quick Hops from One Leg to the Other
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