Up & Down by Timmy Trumpet and Vengaboys

Coaching Notes:

Pre-Teach: YES – just explain feet and arms together and show hamstring curls
Focus: internal/external
Fitness Elements/Purpose: CR (creativity), RT (reaction time), Agility, ROM, Coordination, Muscle Strength, Power, Speed, Muscle Endurance, Cardiovascular

First move: Put the beat in your feet, follow the up and down verbal cues while walking. The challenge becomes having your feet do one speed and your arms doing the other rhythm! Fun to try it!

Second move: Big, wild, 1980’s aerobic style step hamstring curls with arm pulls! You can do this for a while and then add in knee lifts as well! Just put a lot of energy with arms and legs in this part!

Transitions – **Advanced – meaning you need to practice it a bit first!

0:00 little walk and listen for the ups and downs (follow pace with feet)
0:22 Hamstring curl in to knee lifts at :37
0:51 little walk and listen for the ups and downs (follow pace with feet)
1:27 Hamstring curl in to knee lifts at 1:41