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Level 3

Part A

Exaggerated Skip
Exaggerated Skip

Sets: 1 Repetitions: 2 Distance: 15 metres

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A-Skip
A-Skip

Sets: 1 Repetitions: 2 Distance: 15 metres

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Unplanned Plant and Cut
Unplanned Plant and Cut

Sets: 2 Repetitions: 2 Distance: 15 metres

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Part B

Single Leg Balance with Shallow Squat
Single Leg Balance with Shallow Squat

Sets: 1 Repetitions: 6 / leg

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Forward Hop and Stick
Forward Hop and Stick

Sets: 1 Repetitions: 6 / leg

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Part C

Toe-Toe Squat
Toe-Toe Squat

Sets: 1 Repetitions: 8

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Nordic Hamstring Curl
Nordic Hamstring Curl

Sets: 1 Repetitions: 5

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Front Bridge with Leg Raise
Front Bridge with Leg Raise

Sets: 1 Repetitions: 1 Duration: 30 seconds

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Press Up to Bridge
Press Up to Bridge

Sets: 1 Repetitions: 4

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Standing Neck Lift and Rotation
Standing Neck Lift and Rotation

Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction

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Part D

Run, Set, Cut
Run, Set, Cut

Sets: 1 Repetitions: 2 / direction

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Tuck Jumps
Tuck Jumps

Sets: 1 Repetitions: 8

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