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• Arms across body
• Arms over and forward
• Arms over and backward
• Arms across body

Run on spot & go!

• Run on spot for 5 seconds
• Count down 3,2,1 go!
• Run for 5m to 10m (as space allows)
• Turn around and repeat
• Turn around and repeat

Backwards running

• Put down a marker as your stop line
• Check to see it’s clear behind you
• Run backwards, looking only straight ahead until you get to your stop line
• Walk back to start and repeat x 3 

Joint Range of Motion

Fast feet agility

Note: If under 14 years old, perform 10 seconds of effort to 30 seconds rest. If over 14 years old, perform 20 seconds of effort to 40 to 60 seconds rest.

• Left foot forward
• Right foot forward
• Left foot backward
• Right foot backward

Two-legged jumping

Note: If under 14 years old, perform 10 seconds of effort to 30 seconds rest. If over 14 years old, perform 20 seconds of effort to 40 to 60 seconds rest.

• Forward
• Backward
• Left
• Right

Single-legged jumping

Note: If under 14 years old, perform 8 seconds of effort to 20 seconds rest. If over 14 years old, perform 10 seconds of effort to 20 seconds rest.

• Left foot forward
• Right foot forward
• Left foot backward
• Right foot backward

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