# PWR-016 — Rapid force sequencing: learner worksheet Release: Revision 7T · Full Tutorial Edition Estimated time: Estimated 11 min reading; practical time is provider-set Difficulty: Intermediate Equipment: Common household or practice equipment — Provider-selected medicine ball and secure capture net; Synchronized high-frame-rate video or force platform; Visible phase markers and fixed stance line; Protected throwing exclusion zone; A sequencing record with named action, stance, ball mass, camera or force synchronisation, phase onsets, impulse, release result, accuracy and validity flags. Space: Room-scale practice space Automated structural checklist: 10 of 10 structural checks present Evidence quality/context: G4; Detailed research depth Automated method-quality band: Comprehensive Method-rating basis: Structure coverage, instruction/check specificity, alternative distinctness, source troubleshooting, comparison depth and whether purpose/check fields are authored rather than derived. Editorial review: Pending manual editorial sign off ## Before you begin - [ ] I read the tutorial authority and stop conditions. - [ ] I have the required equipment/space or a declared accessible alternative. ## Canonical source context Rapid force sequencing is the timed order in which body segments contribute to a named action. This lesson teaches a provider-led forward medicine-ball throw for timing: hold a fixed stance, begin with leg drive, let hip and trunk extension follow, finish with the arms and release into a net. Synchronous video or force data is used to check onset order and impulse; ball velocity is recorded separately from sequence quality. Target outcome: The learner completes four provider-set throws in which leg drive begins before trunk and arm finish, with phase timing, impulse and ball outcome recorded. ### Authority and setup conditions - Agree on the named action and its intended phase order; do not mix a chest pass with an overhead or rotational throw. - Synchronise the camera/force clock and place phase markers before warming up. - Report shoulder, back, hip, knee or pelvic symptoms and any loss of grip. - Place feet and ball exactly as shown in the reference image, then name the sequence aloud: legs, trunk, arms. Capture a still reference frame before any measured throw. - Practise the words legs–trunk–arms and perform slow captured throws from the marked stance before collecting onset timing. ### Required or supplied materials - Provider-selected medicine ball and secure capture net - Synchronized high-frame-rate video or force platform - Visible phase markers and fixed stance line - Protected throwing exclusion zone - A sequencing record with named action, stance, ball mass, camera or force synchronisation, phase onsets, impulse, release result, accuracy and validity flags. ## 1. Lock the action and stance Stand on the recorded foot marks with the ball at the declared start point and the target centred. Why: Segment timing is interpretable only in one repeated action. Success check: The stance and ball start match the reference image. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The stance and ball start match the reference image.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 2. Rehearse the phase words Move slowly through 'legs, trunk, arms, release' without the ball, then with a very light provider-selected ball. Why: Slow rehearsal makes the order explicit before speed is added. Success check: The learner can pause and name each phase correctly. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The learner can pause and name each phase correctly.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 3. Start from the floor On the cue, begin pressure through the feet and leg extension before the arms push the ball. Why: Early arm action removes the intended proximal-to-distal sequence. Success check: Video/force data shows lower-body onset first. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Video/force data shows lower-body onset first.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 4. Carry force through the trunk As the legs extend, let hips and trunk transfer forward while keeping the ball on the target line. Why: A disconnected pause loses continuity between phases. Success check: Trunk motion follows leg onset without a visible stop. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Trunk motion follows leg onset without a visible stop.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 5. Finish with the arms Extend the arms only after the lower body and trunk have begun; release toward the target and keep both hands symmetrical. Why: The arms should complete rather than initiate the sequence. Success check: Arm extension onset follows the declared earlier phases. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Arm extension onset follows the declared earlier phases.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 6. Hold the finish Absorb forward momentum without crossing the line or twisting; wait until the ball is captured before relaxing. Why: A stable finish shows the sequence did not end in loss of control. Success check: Balance is held and the exclusion zone remains clear. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Balance is held and the exclusion zone remains clear.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 7. Score sequence and outcome separately Mark phase onsets, phase-specific impulse and ball velocity/target result. A fast throw with reversed order remains a sequence error. Why: Outcome alone cannot reveal how force was organised. Success check: The record has timing, impulse and ball-result columns. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The record has timing, impulse and ball-result columns.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## Reflection What changed? ________________________________________________________________________________ What remains difficult? ________________________________________________________________________________ What will I repeat, adapt, ask for help with, or stop? ________________________________________________________________________________ --- Completion of this worksheet demonstrates tutorial participation only. It does not establish capability, qualification, safety clearance, diagnosis, treatment or independent validation.