ROUTINES

RANGE & CONDITIONING

NDP Levels 1-7, All Age Groups

Forward roll to dish shape, with straight legs

Hold for 3 seconds

4 x Leg alternative V sit

2 x left and 2 x right

Back support

Hold for 3 seconds

Straddle fold

Hold for 3 seconds

Pike fold

Hold for 3 seconds

Left Splits

 

Right Splits

 

Back Arch

Hold for 3 seconds

Press up to front support

Hold 3 seconds

Burpee to stand and vertical jump, arms up

 

Standing shoulder flexibility

Hold for 3 seconds

Minimum Standard to qualify to NDP Regional Team Final/NDP Semi Final = 70% pass mark

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