Lesson Level : 3
Two Step Takeoff
lesson
The Lesson
The third level is to demonstrate a single-leg jump onto an ankle-height or greater target with two steps into the jump.
The target curb/wall/step should be 6-steps (heel-to-toe) or greater from the takeoff point on the floor or another step/curb/wall.
Stand facing the target and take a single step backwards with one leg only. You should have one leg forwards, and one backwards now. Now take another big step backwards with the front leg.
When ready to jump, push forwards off the back-leg and take two step forwards using the momentum to propel the distance.
Land in a precision on both feet on the target wall/curb/step.
You must repeat three times on each leg.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Ankle-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be ankle-height or greater.
distance.
Must be more than x6 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x6 times the specified amount.
Details
Six steps between target and takeoff.
distance.
Must be more than x2 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x2 times the specified amount.
Details
Two standard paces run up distance.
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 Both Feet (Ball of the foot)
Momentum
Your momentum should be Precision once you have landed.
Details
Landing in a two feet precision.
takeoff.
Your takeoff must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Running once you have taken off.
Details
Must takeoff a single leg.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
