Backward Roll

• Lie on your back with your legs bent, feet close to your bottom
• Arms bent, take your hands and place flat on the floor, finger tips
close to your shoulders ready to push
• Make sure your hands are as close to your shoulders as possible
and

• Sit on your bottom with your hands flat on the floor behind you,
as if you are going to lift your hips into a back support position

• Lean backwards to take your weight onto your hands

• Trap the Mouse
• Bend your knees, keeping your feet o

• Move into Forward Lunge Position
• Keeping your arms above your head, lift your back leg off the floor
• As you lift your leg tilt your body forwards from your hips, keeping your arms above your head and moving them slightly apart as you go
• Slowly strai

• Stand up straight
• Rise up onto the balls of your feet and perform an Inverted Handstand
• Flex your wrists and look at your hands, fingers spread, thumbs 3cm apart and hold this for 3 seconds
• Then topple/fall forwards, without losing your shape, and l

• Work in threes – stand one in front of the other in a line, facing forwards, learner in the front turn to face the learner in the middle
• The learner in the middle performs an Inverted Handstand with the other two learners performing Forward Lunges

• Sit in Tuck shape
• Keep Angry Cat back throughout
• Roll back onto your shoulders, and balance on your shoulders for a moment
• Roll from your shoulders back into your Tuck shape
• As you roll forwards, stay tucked up as your feet touch the ground, reachin

• Sit on floor in Pike position
• Hands by your side, fingers pointing towards feet
• Push hips to ceiling
• Keep body in straight line
• Show good body tension

• Stand up straight
• Step forward with one foot
• Bend knee forward over toes
• Front leg bent, back leg straight
• Use arms to help use balance

• Perform Angry Cat position
• Move one leg straight backwards with toes turned under
• Straighten the other leg alongside with toes tucked under
• Arms straight
• Hands flat facing forwards

• Sit on floor in tuck shape
• Roll/rock backwards onto shoulders
• Press arms into floor
• Once balanced on shoulders in tuck shape, extend legs vertically until body and legs are in a straight line
• Show good body tension with toes pointed
• Hold position
• Tu

• Stand up in a Star Shape
• Bend one knee out to be over toes
• One leg bent, the other leg straight
• Use arms to help you balance

• Sit on floor in tucked Mermaid position
• Take weight on hand nearest the floor
• Straighten top leg sideways
• Push hips upwards until body and leg are in a straight line
• Straighten other leg and place feet together one on top of the other
• Legs together

• Squeeze back and bottom muscles to arch
• Legs, shoulders and arms should lift off of the floor
• Stretch body from fingers to toes

• Lift shoulders, arms and legs off the floor
• Trap the mouse
• Stretch legs, feet, arms and fingers

• Back straight, Trap the Mouse
• Arms wide and flat on floor
• One leg extended to approx 90°
• Toes pointed

• Happy Cat back
• Shape bent from hips, 90° angle
• Arms straight above the head
• Legs together and extended

• Trap the Mouse back with legs bent
• Chest in, pelvis under
• Knees and hips at right angles
• Shape in between a pike and tuck or Angry Cat upside down

• Fully extended body with Trap the Mouse back
• Wide position with both arms and legs
• Symmetrical shape

• Happy Cat back
• Arms extended and forward
• Legs straight and straddled
• Toes pointed

• Arms above head and stretched
• Trap the Mouse
• Long thin position with a tight body

• Angry Cat back
• Hands on knees
• Knees bent tightly into chest

• Place soles of your feet flat against a wall or wall bars or climbing frame
• Perform a Front support position so that your body is straight
• Keep your hands flat and fingers spread
• Look at your hands
• Slowly and with control, walk your feet up the wall

• Start in Bunnies
• Move your hands forward, one then the other
• Keep your hands flat and arms as straight as possible
• Take most of your weight as far forward onto your hands as you can
• As you move your hand, move your feet to land one then the other, o

• Stand up straight with your feet together
• Bend over and place your hands on the floor
• Walk your hands out until you are in Front support position
• Keeping your hands still, walk your feet in until they are close to your hands
• Walk your hands forwards

• Start in Front support position
• Take legs into as wide a straddle position as possible
• Move hands forward with a one, two rhythm and then feet follow one then the other, hand, hand, foot, foot
• Keep legs in as wide a straddle position as possible wit

• Sit in Tuck Shape – hands on shins, elbows in
• Keep Angry Cat back throughout
• Rock back onto your shoulders
• Rock from your shoulders back into your Tuck Shape – keeping hands on knees, elbows in

• Using a bench, perform a Back support with your feet on the floor and your hands gripping the side edge of the bench
• Bend your arms and push back up to straight arms
• As you push, keep your chin down and lift your body into High Arch Back Support

• Lie on your back on the floor
• Bend your legs so that your feet are flat on the floor
• Arms by your sides
• Curl the bottom of your spine up and then gradually lift your back off the floor – one vertebra at a time
• Keep doing this until your back is li

• Lie over a box top or body ball
• Reach backwards and place your hands on the floor
• Fingers facing shoulders, hands flat and shoulder-width apart
• Push on your hands to hold a bridge position, keep your shoulders/back on the box top or body ball
• Move y

• Lie on your back on the floor
• Bend your legs so that your feet are flat on the floor
• Stretch your arms out so that they are parallel to your shoulders
• Curl the bottom of your spine up and then gradually lift your back off the floor – one vertebra

• Lie on your back
• Arms straight and stretched behind your head
• Keep arms and legs touching the floor
• Partner should put hands under your back
• Squeeze tummy down and push back to the floor

• Balance on hips and tummy-bend legs and arms
• Lift shoulders, hands and feet to the ceiling

‘Hitting turbulence’

• Keep arch body shape whilst rocking – forward and backwards / side-to-side
• Maximum body and limb movement in ‘all directions’

• Start sitting on the floor in a Tuck Shape
• Hold onto legs behind knees
• Feet shoulder-width apart
• Holding Angry Cat back
• Slowly drop onto side
• Roll across back
• Return to sitting in Tuck Shape

• Hands and feet on the floor
• Tummy facing down, bottom high

Bridges

• Place your hands and feet on the floor
• Keep your bottom high and your feet together
• Hold the position for the ship to move under

Ships

• Crawl like a soldier under the bridge

• Lay flat on the floor
• Lift your shoulders, head and legs off the floor
• Angry Cat back

• Keep your hands on your chest
• Bounce lightly and quickly from two feet to two feet

• Lie on tummy
• Place hands under shoulders
• Push up so that your arms straighten
• Happy Cat back
• Keep eyes facing forward

• Lie on your back, with your arms above your head
• Roll sideways from your back to your tummy and over again to your back

• Start on your hands and knees
• Push your tummy to the floor and at the same time your bottom to the ceiling
• Look up

• Feet apart
• Keep your hands on the tops of your legs
• Bend your knees and jump high in the air; bend your knees when you land
• Keep upright with your back straight

• Start on your hands and feet
• Try to ‘run’ on your hands and feet

• Bring your knees towards your chest
• Toes touching the floor
• Balance on bottom

• Crawling along on your tummy
• Bending and straightening arms and legs to help you move

• Hands and feet on the floor.
• Tummy facing up, push it up to the ceiling
• Be as still as you can

• Start on hands and knees, Angry Cat position
• Lower shoulder to floor by placing one arm under and across body
• Try to aim for a smooth roll from hands and knees to back to hands and knees
• Hold Angry Cat throughout the movement

• Hands and feet on the floor
• Legs straight and apart, bottom high
• Lift same side hand and leg together to walk in a wide shape

• Angry Cat chest
• Hop by moving from hands to feet to hands to feet
• Keep your arms straight when you take your weight
• Keep hands flat on the floor
• Stay ‘angry’ when you take your weight

• Lie on your back
• Tense your body
• Trap the Mouse
• Allow your partner to lift your legs
• Keep your body straight by using good body tension
• As your partner lowers your feet to the floor, keep your body straight all the way back to the floor
• Keep arms st

• start on your hand and knees
• push your belly button to the ceiling
• look at your knees