Lesson Level : 5
Running Crane
lesson
The Lesson
Jump from the ground a 5-steps or greater distance and demonstrate a crane landing on a hip-height or greater block. You can now run into the jump take-off position to generate momentum.
You can takeoff two feet or one-foot from the floor and land one foot on the top of the wall, with the other hanging along the side of the wall. The hanging leg must be straight, with the toes pulled back to protect the knee.
Your foot must not cross the 5-step distance line. Clearly mark the line on the ground.
Do not twist. Must be facing the same direction as the takeoff.
Repeat three times on both sides, left & right.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
distance.
Must be more than x5 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x5 times the specified amount.
Details
5-Steps or greater distance to jump over.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
landing.
Your landing must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing one leg.
takeoff.
Your takeoff must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Running once you have taken off.
Details
Any Takeoff is acceptable.
speed.
You must complete and demonstrate at Running-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement should bee running into the jump.
