| A. Archery | |
| A2 A4 B7 C6 D4 E2 F7 F9 F10 F11 |
Rotating neck Diagonal flexion neck Reverse shoulder Assisted reverse chest Palms-out forearm Rising abs Sitting side reach Kneeling back rotation Standing back rotation Standing reach-up back rotation |
| B. Baseball & Softball (batting) | |
| B2 C4 C8 D8 E5 F2 F12 F14 F16 G8 |
Bent arm shoulder Parallel arm chest Kneeling chest Fingers-down wrist Rotating abs Reaching upper back Lying leg cross-over Kneeling reach-around Sitting lateral side Sitting knee-up rotation |
| C. Baseball & Softball (Throwing) | |
| B5 B7 C2 D8 D9 D8 E6 F11 F15 F17 G8 |
Elbow-out rotator Assisted reverse shoulder Partner assisted chest Fingers-down wrist Rotating wrist Standing lean-back side abs Standing reach-up back rotation Standing lateral side Reaching lateral side Sitting knee-up rotation |
| D. Basketball | |
| A5 B1 C2 D5 E2 F7 G2 I2 K5 N7 |
Neck extension Parallel arm shoulder Partner assisted chest Fingers-down forearm Rising abs Sitting side reach Lying knee-to-chest Standing reach-up quadriceps Squatting leg-out adductors Kneeling heel-down Achilles |
| E. Cross Country | |
| E6 F4 F7 G3 H6 I2 L4 M7 N7 O1 |
Standing lean-back abs Kneeling reach forward Sitting side reach Lying double knee-to-chest Sitting feet-together reach forward Standing reach-up quadriceps Standing leg-under abductor Standing top raised calf Kneeling heel-down Achilles Foot-behind shin |
| F. Cycling | |
| A3 C6 F2 F12 G2 G8 H7 I5 J2 M2 |
Forward flexion neck Assisted reverse chest Reaching upper back Lying leg cross-over Lying knee-to-chest Sitting knee-up rotation Sitting rotational hip On-your-side quadriceps Standing toe-pointed hamstring Single heel drop calf |
| G. Golf & Woodball | |
| A7 B1 B7 D4 E2 E5 F7 F12 G8 L4 |
Sitting neck flexion Parallel arm shoulder Assisted reverse shoulder Palms-out forearm Rising abs Rotating abs Sitting side reach Lying leg cross-over Sitting knee-up rotation Standing leg-under abductor |
| H. Handball | |
| B4 C4 D1 E5 F9 G5 H6 I1 J6 N7 |
Reaching-up shoulder Parallel arm chest Reaching-down triceps Rotating abs Kneeling back rotation Sitting knee-to-chest buttocks Sitting feet-together reach forward Kneeling quadriceps Standing leg-up hamstring Kneeling heel-down Achilles |
| I. Racket Sports (Tennis, Squash, Badminton, Table Tennis, etc) | |
| B8 C7 D9 E5 F12 J10 L4 M7 N3 O1 |
Arm-up rotator Bent-over chest Rotating wrist Rotating abs Lying leg cross-over Lying bent knee hamstring Standing leg-under abductor Standing toe raised calf Standing heel back Achilles Foot-behind shin |
| J. Rugby | |
| A4 A7 C2 F9 F13 G1 H4 I1 J6 K5 |
Diagonal flexion neck Sitting neck flexion Partner assisted chest Kneeling back rotation Lying knee roll-over Standing knee-to-chest Standing leg resting buttocks Kneeling quadriceps Standing leg-up hamstring Squatting leg-out adductor |
| K. Soccer | |
| A4 C2 G1 G8 H2 I1 J9 K5 M5 O2 |
Diagonal flexion neck Partner assisted chest Standing knee-to-chest Sitting knee-up rotation Lying leg tuck hip Kneeling quadriceps Standing leg-up toe-in hamstring Squatting leg-out adductor Leaning heel back calf Front cross-over shin |
| L. Swimming | |
| A3 B4 B8 C8 F2 F4 F5 G6 M2 N5 |
Forward flexion neck Reaching-up shoulder Arm-up rotator Kneeling chest Reaching upper back Kneeling reach forward Lying whole body Lying cross-over knee pull-up Single heel drop calf Sitting bent knee toe pull Achilles |
| M. Taekwondo | |
| C2 D2 F1 F13 G2 G8 I2 J10 K2 M7 |
Partner assisted chest Triceps Reaching forward upper back Lying knee roll-over Lying knee-to-chest Sitting knee-up rotation Standing reach-up quadriceps Lying bent knee hamstring Sitting feet together adductors Standing toe raised calf |
| N. Tai Chi | |
| A4 A5 B1 B4 F1 F10 I3 L1 M5 O6 |
Diagonal flexion neck Neck extension Parallel arm shoulder Reaching-up shoulder Reaching forward upper back Standing back rotation Standing quadriceps Standing hip-out abductor Leaning heel back calf Ankle rotation |
| O. Track & Field (Field) | |
| B3 B9 C3 C8 D1 D2 D4 D5 D8 F2 |
Cross over shoulder Arm-down rotator Seated partner assisted chest Kneeling chest Reaching-down triceps Triceps Palms-out forearm Fingers-down forearm Fingers-down wrist Reaching upper back |
| P. Track & Field (Jump) | |
| B7 E2 F11 G4 G5 G7 H2 I2 J4 M7 |
Reverse shoulder Rising abs Standing reach-up back rotation Kneeling back-slump Sitting knee-to-chest Standing high-leg bent knee hamstring Lying leg tuck hip Standing reach-up quadriceps Lying straight knee hamstring Standing toe raised calf |
| Q. Track & Field (Track) | |
| B6 C8 E2 F7 G2 H2 I1 J6 L4 N4 |
Reverse shoulder Kneeling chest Rising abs Sitting side reach Lying knee-to-chest Lying leg tuck hip Kneeling quadriceps Standing leg-up hamstring Standing leg-under abductor Leaning heel back Achilles |
| R. Volleyball | |
| B4 C2 D2 D6 F3 F17 G2 H9 K1 N7 |
Reaching-up shoulder Partner assisted chest Triceps Finger Reach-up back Reaching lateral side Lying knee-to-chest Sitting foot-to-chest buttocks Standing wide knees adductor Kneeling heel-down Achilles |