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1. Right hand vertical throw with spin - No catch required
2. Left hand vertical throw with spin - No catch required
3. Right hand horizontal throw with spin - No catch required
4. Left hand horizontal throw with spin - No catch required.
5. Right hand roll
6. Left hand roll
7. Right hand vertical throw and catch
8. Left hand vertical throw and catch

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1. Right hand vertical throw high with spin - two-handed catch
2. Left hand vertical throw high with spin - two-handed catch
3. Right hand horizontal throw - 5m
4. Left hand horizontal throw - 5m
5. Rangefinder - short
Land the frisbee between the markers
6. Rangefinder - mid
Land the frisbee between the markers
7. Rangefinder - long
Land the frisbee between the markers
Extension Task: Can you do this with your non dominant hand?

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1. Target Practice - Short hit the cone (3m away)
2.  Target Practice - Mid hit the cone (5m away)
3. Target Practice -  Long hit the cone (7m away)
4. Forehand Throw - short and right handed
5. Forehand Throw - short left handed
6. Sending and Receiving - short distance (5m) Two Handed Catching

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1. Target Practice Wide
2. Target Practice Medium
3. Target Practice Narrow
Skittles - How many goes knock them down?
Can you get a strike?
4. Sending and Receiving - Right & Left handed throws & catches

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1. Side Swing Across Swing - swing 10 times on each side,  and in each direction, then swing 10 times across the front of your body.
2. Side Swing & Jump -  swing twice on the side, then jump. Try this 10 in a row.
3. Arm Wrap - wrap and unwrap the jump rope around your arm, and go straight into 5 jumps.
4. Single Bounce - complete 10 consecutive jumps with only one jump each time. Count how many you can get in a row!

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1. Right Forehand Throw (Long)
2. Left Forehand Throw (Long)
3. Sending and Receiving (Long 10m) right/left hand throws and one handed catches
4. Frisbee Golf (PAR)
5. Frisbee Golf (BIRDIE)
6. Frisbee Golf (HOLE IN ONE!)

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1. Skittles
2. Through the Chairs
3. Land in the Hoop
4. Target Range
5. Letter Box

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1. Hop - complete 10 consecutive hops on each leg
2. Scissors - complete 10 consecutive scissor jumps
3. Speed Bounce - Complete 10 consecutive jumps as fast as you can.
How fast can you get to 50 jumps?4. Twist - Complete 10 consecutive twisting jumps.
Can you play around with the speed of your rope?
5. Jumping Jacks - complete 10 consecutive jumping jacks

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1. Criss Cross - complete 10 consecutive criss cross jumps
2. Backwards (red hop, red side to side) - complete each of the green challenges but with the rope going backwards.

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1. Side Swing
2. Complete 10 consecutive jumps with the rope swinging sideways. Try both directions!
3. Kick Steps - forward and backward
4. Complete 10 consecutive skip jumps, both forward and backwards. Try actually moving around if you have the space!
5. Toe tap - Complete 10 consecutive toe taps on each side.

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1. Squat - complete 10 consecutive squat jumps
2. Double Unders - complete 10 consecutive double unders (the rope goes twice around your body for each jump)
3. Crossover - complete 10 consecutive crossovers
Can you play around with the speed of your rope?
4. 180 - Every three jumps, do a 180 without losing the momentum of the rope

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1. Complete 10 consecutive jumps while in a pretzel

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1. Hand up and down: using dominant hand.
2. Hand up, clap and down: using dominant hand.
3. Bounce, catch clap: using dominant hand.
4. Wall pass: using right hand.
5. Roll to target: using 5 cones.

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1. Non-dominant hand, catch up and down.
2. Bounce and catch with non-dominant hand.
3. Non-dominant hand throw, clap and catch.
4. Wall pass and receive with bounce.
5. Wall pass: left.
6. Overhand throw to big target.

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1. Arc pass from dominant hand, flat from non-dominant hand.
2. Reverse from above.
3. Continuous arc starting with dominant hand.
4. Continuous arc starting with non-dominant hand.
5. Continuous arc with clap.
6. Up spin catch both hands.
7. Wall pass and receive: no bounce alternate hand.

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1. 2 Ball arc catch start with dominant hand.
2. 2 Ball arc catch start with non-dominant hand.
3. 2 Ball arc with clap.
4. Catch behind back.
5. Kneeling bounce catch.
6. Receive a pass, turn and throw to a target.

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1. 2 Ball Oval: dominant hand.
2. 3 Ball Cascade: 1 go.
3. Back to front through legs same hand.
4. Sitting Bounce Catch
5. Big bounce, low catch.
6. Chase a rolling ball, field. Turn and throw at a small target.

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1. 3 Ball Cascade x2
2. 3 Ball Cascade x10
3. Alternate Hand Through Back of Legs
4. Boxing Grab Punch
5. Backhand Balance: Laying, Standing, Laying.

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