Four directions
Forward, back, sideways and around, then the ladder that joins them.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Forward step / rear foot follows | 45 s | 20 s | ×2 |
| 02 | Lateral step / never cross | 45 s | 20 s | ×2 |
| 03 | Stance / circle movement | 45 s | 20 s | ×2 |
| 04 | Stance motion ladder | 60 s | 40 s | ×2 |
09:50 on the clock, rest included.
- Forward step / rear foot follows, forward step: Stance. Start in the staggered stance with the lead foot ahead. Lead foot first. Push off the rear foot and place the lead foot a short step forward. Rear foot follows. Bring the rear foot the same distance so the stagger returns. Base restored. Finish with the same width and the same height you started at.
- Lateral step / never cross, lateral step: Stance. Start in the stance facing the centre. Lead foot out. Step the lead foot out to the side and keep the hips level. Rear foot follows. Bring the rear foot across by the same distance. Base restored. Finish in the stance you started in, moved over, never crossed.
- Stance / circle movement, backward stance movement: Stance. Face the target with knees available to move. Rear foot moves. Move the rear foot a short distance back. Lead foot follows. Follow with the other foot without bringing them together. Base restored. Retain your stance rather than standing tall.
- Stance motion ladder, forward step: Stance. Start in the staggered stance with the lead foot ahead. Lead foot first. Push off the rear foot and place the lead foot a short step forward. Rear foot follows. Bring the rear foot the same distance so the stagger returns. Base restored. Finish with the same width and the same height you started at.
Open the boards in the app ↗ Use your browser's print command for the sheet; the page has a print layout.