 Rwy'n meddwl, yn ymdwaith. 3 tan oedd yn dda, ychwanegi hwyl yn y cwyl. Mae yna'n gweithio'n gweithio. Gofyn yn ddyfodd. A oedd nhw, a 10 yddiad. Felly, mae'n ddiddor i'r tro, ac wrth i ddaeth i'r ddweud o'r bwysig, a oedd i'r ddweud, mae'n ddiddor i'r ddiddor i'r ddiddor i'r ddiddor. Felly, mae'n ddiddor i'r ddiddor i'r ddiddor. Do'n rhoi hemau gyda'r boeni ac maen nhw'n gallu'n gynnig. Felly ar y bach, mae'r boeni dylai nhw. Ieithaf, Pallau'r Ystryd Gwyl. Fe fyddai'n meddwl i fod yn fflex i'r boeni ac eётr. Yn amlwg'r rhagor yn enw ei fod yn ffinto ac yn ymddiwch i'r rhaid. Fe'n meddwl o'r poro'r cael o'n teimlu i ddod o'r colli. Fe'n meddwl i'n meddwl i'r boeni. Fyllt i'n meddwl, mae'n meddwl o'r awl yn y llun. i ni'n ei hiwn i ddechrau. Maen nhw i ddechrau i chi'n maen nhw, a dyna y gallwn ni'n sicrhau ac rhaid i chi ddweud, a dyna kwi'n rhaid i chi ddechrau. Felly, oedd yn ni'n seinfoedd, rhaid i chi ddweud nhw. Sair a'r ddadwch, nad oed. Ond yn rhaid i chi ddweud yn ddim yn y gwirloch fel penodol, ond maen nhw'n ddweud yn y rhaid i chi ddweud i chi ddechrau. Yn ni'n rhaid i chi ddweud i chi ddweud, rhaid i chi ddweud i chi ddweud, Dwi'n goffa'n dŵr ymlaen i ddefnyddio Cfyrdd, oedd hyn yn iawn. Fy ti'n wneud yw addolau. Fy ti'n ddaf i ddefnyddio Cfyrdd a'r dweud i ddefnyddio Cfyrdd. Felly cynnyddio'n ddyddu. Mae rhywbeth. Diolch. Diolch. Diolch. Cwis a'r gwneud i adeiladu'n rei. Flaen i ddefnyddio'n lifted. Fynyddo i'r ddefnyddio'n peir. Fynyddo i'r gwrth. Ie d cancellation of stuff on this one now just carry up easy, and just straight into sideshuffles. Trynau pinny, balls of feet and then preventing obviously the feet from coming outwards. A lot of kids do that these days and it's dead easy to do, where they start like this and then they go boh boh. Something like that, you know what I mean. So it's here and just try to maintain it even though it's not that fast. You get that nice knee on the hip first and then back into your stance again, just like so. Mae'n ddwych. Mae'r ddweud. Mae'r ddweud yn ddoch yn enwedig hwnnw. Mae'n ddweud. Dwi'n ddweud. Pwy i'n ddweud eich ddweud eich ddweud yma, yn y ddweud i ddweud a'r ddweud, eich ddweud eich ddweud. Yn y line o gyfo, mae'r llai gyfnod yn cyfeirio. A'n ddweud o'r amser. Mae'n ddweud eich ddweud eich ddweud i ddweud. Mae'r llai gweithio ar y mi. Go in to that 90 degree knee drive again. As soon as we did there, we're going to go for that for three seconds. Right, so it's going to be from here. Flex your toe. Just full activation. You feel your foot moving as well from there. Bent leg in the front on the standing leg. And then we are one, two, three. Hold, two, three. Stiff just so your core is still tight so we're not coming all the way through. Let's do four more on each leg. Two, three. You're going to fight the balance if you need to fight it, fight it outwards. Downward up. Back in again, two, three. You're feeling your glutes, IT bands, everything right now. Bop it in, fight the resistance. Up again, last one. Two, three, hold. I'm fighting it here. So that's the thing there. A lot of kids even in resistance. It's a hard one innit? The training, yeah, that resistance. But the balance is fighting there. And then it just becomes all in MCLs, LCLs, ACLs. Just fighting the resistance and training in the wrong way. So it's from there. When it's there it tends to do that. And then can you then fight it today? And then if you can, there's that flexing of the ankle as well. So it gets a little bit more calf activation. It gets your inside ankle bone higher. It gets that more pogo for your sprint off there as well. So from there, two, three and then go near the leg now. So start off, sprint to stance. Fight it, my right leg's always better than my leg on it. Standing leg innit, three, two, one, bang. Doing this with weight in the gym, just holding. Keep your hips high so a lot of people sink over in the RDLs. And then either doing a row or something. So I've done this before where I'm here. Fighting the resistance with two heavier stuff. Rowing, back down again there. Two, one, pop. Fight it. Two, one, easy. Now if you lean one side as well towards it, you will feel in your glute and IT band a lot more. Let's kill one more on that. Three, two, one, pop. Stiff, back. All right. Moving into it lads. So what we're going to do here is just get slowly up to speed a little bit more. So we're going to, again, everything around your lower body now on your core a little bit, should be almost fully activated in that sense. Now we're just building up the center on the other system a little bit more. So here, just fine off to the line so you know where you're popping on. So one, two, three, four, five. Land in an athletic stance you call. It's not too low. It's in a stance where you can still explode out of there. And then we'll hit about 50% to 60% to 70% on the run. So we'll just go a stride out jog first. Then you go into a little bit of a faster pace, then a faster pace. All right, ready? So we're here one, two, three, four, five. Lean into it and then just big one, big one, big one. And then just relax it there. And then we'll do it on the way back. So again, two, three, four, five. Hold, lean, big stride, big stride, big stride. That's the one. All right. On the stride, are you trying to drive your knees high? So just to try and explode out of the blocks, you'll end up starting low and almost leaning into it. So it's that first step that you're really focused on. Then the rest of them should follow with the same length. All right, face me now. Same thing, same landing position, but this leg's just going to pop over first. And then the next side will face the same way this leg pops over. All right. Ready? Two, three, four, five. Lean, pop. And again. Oh, yeah. So here. One, two, three, four, five. Just when you're ready. All right, last one. We go backwards. This should be more or less the fastest one. OK. So from here, nice and controlled. Same again. Face the trees. Whatever shoulder you turn off the right face, turn off the left next time. OK. So two, three, four, five. Hold, lean and flip. So there, nice and controlled into it. Doesn't even have to be full speed right now. Yeah. Pop it in two, three, four, five. Lean and flip. All right. Yeah, the lean is the part I'm forgetting sometimes. Yeah. So it's like you're fighting resistance with really no resistance on you. Do you know what I'm saying? So from there, I always get the kids to try and catch themselves as well. I'm myself in this sense like, yeah, you really aim for your chest over, knees over toes really on the back pedals. But from here, if I'm in a game, you're not always going to be in that position. Do you know what I mean? Yeah. So as soon as you get used to fighting resistance in the wrong way to get yourself back up right, that's when you want to see the athletes coming. Do you know what I mean? For sure. So from here, if I'm doing like a back pedal movement, I'll do the same. I'll still land there, but I'll get a lot of the kids in the warm-up too. Try and lean away from it first and be able to catch themselves in the run. So from here it's, you know what I mean? So it's like you're leaning back into it. Yeah, for sure. Lot of the times they are leaning back, they're in a back pedal like that. And then, yeah, they're off balance, but can they do that, but then still maintain to try and twist the body again. So I'm not really promoting leaning back, but I'm just putting them in positions what they may really be in, that they're not always going to be perfect technique. Do you know what I mean? Absolutely. I can't just, yeah. Well, sometimes we're just standing there and they start moving, but I want the kids to get active first, just so they are moving. Arm action right, and then it's into bop. Bop over exaggerate the height of the hurdle, then we're out. Fully out. Oh jeez, I missed that one. Show you that. Can I do my own stuff now? Yeah. So from here, fully out, fully out. Okay. Just so they're really getting that footwork pattern in there. Perfect. Not that they really need it, because they can do that, and then do that, and just check. But on the warm-up phase just moving through it, because in a minute, when we do do this, we're going to go through, bop bop, bop bop, touch pass. Okay. Move it there again. So we need to be fully out of there. And then, as soon as we've done that, we're out of there. Whatever way we want to face, I've been doing this, this week, and it's worked good, even with the A-debeans, because they're getting used to angling the hips. A lot of them start off running to this pole, and just going like that. And I've had them staying lower. Arm out as well, arm out as well. Okay. That one looks a bit funny sometimes, because we start grabbing the pole and all that, but from here, bop, the blue, and then we're right out, okay? And we slip there like, but whatever side I really emphasise, if I do say blue, or I do say red, if even if I'm facing, I'm getting out this way. Do you know what I mean? Okay. If I say red, I'm not going to go. Yeah, yeah, yeah. Yeah, that can be done, but it's just the reaction play to go on there. I'll do a set. You do a set, lad. Sounds good, man. Active. Exaggerate. Bop, bop, bop, touch pass. That was a terrible one. There. Bop, blue, there. Okay. On it. And we move. Okay. All right. He's still going to the left face. Test one. Bop it off. Now I'm going to do one, two. Now we're in hips, hips, hips, hips, two every two steps. Every two steps. Blue. There. Good. Nice way. You call me on the red and blue. Yeah. Okay. I'll call you. I called myself before. Yeah. I was like, yeah, blue. Nearly went to red. All right. Exaggerate. Bop, bop. There. Good. Good. All right. Ready? Two, one. Off we go. Bop, bop, bop. And we're out. Now we're in. One, two. All right. Nice and controlled. Nice and controlled. There we are. There we are. Red. There we go. Hold on fella. We now aim to do about four of these. Okay. So this one we should be at almost like 80% now. Okay. All right. Now we're going to go to the right side now. I'll follow you on this one. Oh yeah. Two, one. We're in. Bop. There we go. Right here. There we go. Right here. Okay. Ready? Off we go. Bop, right here. There we go. Nice and controlled. There we are. Twist, twist, twist. Red. Reaction. Right here. All right. Whoa. Now we introduce the ball. I'm good. Yeah. Bop and into it.