Movement Mission Action Sheet
MOVEMENT MISSION
Gross Motor & Bilateral Coordination Challenge
Cadet:
Date:
Mission Objective: Plan your body movements, cross the midline, and execute each sequence with control.
Level 1: Focus
1 Core Action Sequence: 4-Step Body Flow
Perform steps in order 1 → 2 → 3 → 4
STEP 1
Cross-Clap Star
Jump to star position, then touch right hand to left toe. Repeat on opposite side.
Reps: 4x Total ✓ Midline
STEP 2
Bear Walk & Hold
Hands & feet on floor. Take 4 steps forward opposite hand/foot, then freeze 3s.
Reciprocal Move ✓ Core
STEP 3
Airplane Balance
Stand on one foot, arms spread wide. Tilt torso forward and hold still.
5s Left / 5s Right ✓ Balance
STEP 4
Frog Jump & Stick
Deep squat, explode up into a two-foot forward hop, and stick the landing with zero wobble.
Reps: 3 Jumps ✓ Land Control
2 Bilateral Rhythm Matrix: Brain & Body Sync
Say the beat aloud as you move!
Pattern 1: Cross Tap
Pattern 2: Stomp-Clap
Pattern 3: Knee-Elbow
Pattern 4: Shadow Spin
Step Left Foot + Clap Right Hand to Left Hip
Switch Sides × 6
Double Stomp Feet, then Double Overhead Clap
Repeat × 4
Touch Right Elbow to Left Knee, then Left to Right
Continuous × 8
Hop 90° Turn Right, Touch Floor with Both Hands
Full 360° Loop
3 Execution Tracker: Record Your 3 Rounds
| Trial | Core Flow Completed | Rhythm Matrix Completed | Balance Quality | Cadet Self-Check Note |
|---|
| Round 1 (Warm Up) | | | | |
| | | | |
| Wobbly Steady Rock-Solid |
|
| Round 2 (Speed & Sync) |
|
| Wobbly Steady Rock-Solid |
|
| Round 3 (Master Flow) |
|
| Wobbly Steady Rock-Solid |
|
Mission Phase 1 Complete • Flip to create your custom path
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SEQUENCE ARCHITECT
Custom Motor Planning Blueprint
Mission Code: PLAN-NAV-02
A Action Bank: Select 4 Movements to Build Your Course
Choose from below or invent one!
Crab Walk
Hands & feet backward crawl, belly facing ceiling.
Side Gallop
Lead with right side 5 steps, lead with left side 5 steps.
Figure-8 Reach
Trace a giant sideways 8 in the air with both hands joined.
Cross-March
High knee lift touching opposite hand to knee with rhythm.
B My Planned Movement Order (Plan → Practice → Execute)
1
Selected Action
Body Target
Bilateral / Midline / Balance
Reps or Time
Done?
2
Selected Action
Body Target
Bilateral / Midline / Balance
Reps or Time
Done?
3
Selected Action
Body Target
Bilateral / Midline / Balance
Reps or Time
Done?
4
Selected Action
Body Target
Bilateral / Midline / Balance
Reps or Time
Done?
C Mission Debrief & Body Awareness Check
1. Which movement required the most brain & body focus?
2. How did your body feel after crossing the midline?
Alert Balanced Calmer
Cool-Down Check: 3 deep belly breaths & full body overhead stretch complete.
Instructor / Partner Signature:
Motor Planning • Bilateral Integration • Body Schema Mastery
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