> Renforcement musculaire 
> Sauts avec et sans cordes
> Coordination avec balle(s)


Evaluation of the exercices for the DVD

We have split the ages in five categories; after six weeks of training, twice a week for an hour a time, it is possible to evaluate each child according to the scale below. This allows each child to know his performance level.
The five age categories:

• 4 to 6 years
• 7 to 8 years
• 9 to 10 years
• 11 to 12 years
• 13 years and above

Muscular Reinforcement

4 to 6 years: lateral trunk reinforcement; be able to remain in an isometric position for 15 seconds.

7 to 8 years: lateral trunk reinforcement; raise/lower the hips without touching the ground at least 10 times.

9 to 10 years: lateral trunk reinforcement; be able to remain in an isometric position for at least 10 seconds on the Swiss ball or raise/lower the hips without touching the ground at least 20 times.

11 to 12 years: lateral trunk reinforcement; raise/lower the hips while resting on the Swissball at least 10 times.

13 years and above: lateral trunk reinforcement; raise/lower the hips while resting on the Swissball at least 20 times.

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Skipping with and without ropes

4 to 6 years: jump with feet together at least 10 times forwards/backwards over a line without stopping; jump with feet together at least 10 times sideways left/right over a line without stopping.

7 to 8 years: jump at least 10 times on one foot (left as well as right) forwards/backwards over a line without stopping; jump with feet together at least 10 times sideways left/right over a line without stopping.

9 to 10 years: with skipping rope; jump with feet together at least 10 times forwards/backwards over a line without stopping; jump with feet together at least 10 times sideways left/right over a line without stopping.

11 to 12 years: with skipping rope; : jump at least 10 times on one foot (left as well as right) forwards/backwards over a line without stopping; jump with feet together at least 10 times sideways left/right over a line without stopping.

13 years and above: with skipping rope; : jump at least 20 times on one foot (left as well as right) forwards/backwards over a line without stopping; jump with feet together at least 20 times sideways left/right over a line without stopping.

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1) Coordination with ball(s) I

4 to 6 years: while walking forwards, throw a ball in the air and catch it with two hands before it touches the ground at least 10 times; while walking backwards, throw a ball in the air and catch it with two hands before it touches the ground at least 10 times.

7 to 8 years: while moving forwards, throw a ball in the air and catch it with one hand (left as well as right) before it touches the ground at least 10 times; while moving backwards, throw a ball in the air and catch it with one hand before it touches the ground at least 10 times; while moving sideways, throw a ball in the air and catch it with one hand before it touches the ground at least 10 times.

9 to 10 years: while moving forwards, throw two balls in the air and catch them before they touch the ground at least 10 times; while moving backwards, throw two balls in the air and catch them before they touch the ground at least 10 times; throw two balls in the air and catch them before they touch the ground at least 10 times.

11 to 12 years: while jumping forwards with feet together, throw two balls in the air and catch them before they touch the ground at least 10 times; while jumping backwards with feet together, throw two balls in the air and catch them before they touch the ground at least 10 times.

13 years and above: while jumping forwards on one foot (left as well as right), throw two balls in the air and catch them before they touch the ground at least 10 times; while jumping backwards on one foot, throw two balls in the air and catch them before they touch the ground at least 10 times.

2) Coordination with ball(s) II

4 to 6 years: while walking forwards, dribble a ball with one hand (left as well as right) at least 10 times; while walking backwards, dribble a ball with one hand at least 10 times; while walking sideways, dribble a ball with one hand at least 10 times.

7 to 8 years: while walking forwards, one ball in each hand, dribble the balls by stopping them after each dribble at least 10 times; while walking backwards, one ball in each hand, dribble the balls by stopping them after each dribble at least 10 times; while walking sideways, one ball in each hand, dribble the balls by stopping them after each dribble at least 10 times.

9 to 10 years: while walking forwards, one ball in each hand, dribble the balls at least 10 times; while walking backwards, one ball in each hand, dribble the balls at least 10 times; while walking sideways, one ball in each hand, dribble the balls at least 10 times.

11 to 12 years: while walking forwards, one ball in each hand, dribble the balls while crossing them every two bounces; while walking backwards, one ball in each hand, dribble the balls while crossing them every two bounces; while walking sideways, one ball in each hand, dribble the balls while crossing them every two bounces (do the maximum number of repetitions possible).

13 years and above: the same 11 to 12 years above but while running.

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