R = RIGHT HAND/FOOT
L= LEFT HAND/FOOT
TOP LINE = HANDS
BOTTOM LINE = FEET

 1. R-R-R-L-L-L-R-R-R-L-L-L
    R-R-L-L-R-R-L-L-R-R-L-L

 2. R-R-L-L-R-R-L-L-R-R-L-L
    R-R-R-L-L-L-R-R-R-L-L-L

STICK CONTROL EXERCISES:

 1. R-L-R-L-R-L-R-L-R-L-R-L-R-L-R-L

 2. L-R-L-R-L-R-L-R-L-R-L-R-L-R-L-R

 3. R-R-L-L-R-R-L-L-R-R-L-L-R-R-L-L

 4. L-L-R-R-L-L-R-R-L-L-R-R-L-L-R-R

 5. R-L-R-R-L-R-L-L-R-L-R-R-L-R-L-L

 6. R-L-L-R-L-R-R-L-R-L-L-R-L-R-R-L

 7. R-R-L-R-L-L-R-L-R-R-L-R-L-L-R-L

 8. R-L-R-L-L-R-L-R-R-L-R-L-L-R-L-R

 9. R-R-R-L-R-R-R-L-R-R-R-L-R-R-R-L

10. L-L-L-R-L-L-L-R-L-L-L-R-L-L-L-R

11. R-L-L-L-R-L-L-L-R-L-L-L-R-L-L-L

12. L-R-R-R-L-R-R-R-L-R-R-R-L-R-R-R

13. R-R-R-R-L-L-L-L-R-R-R-R-L-L-L-L

EVERY STICK EXERCISE SHOULD BE DONE WITH THE HANDS AND THE FEET (BOTH HEEL UP, AND HEEL DOWN).
THESE ARE GOOD TO WARM UP WITH JUST AFTER STRETCHING.
LATER ONE EXERCISE KEPT CONSTANT WITH EITHER THE HANDS OR THE FEET, WHILE THE OTHER RUNS THROUGH ALL THE EXRCISES.
THESE SHOULD BE REPEATED AT VARYING SPEEDS, NOT INCREASING SPEED IN SACRIFICE OF TIGHTNESS!!!
THIS IS A VERY HARD EXERCISE, BUT WILL VASTLY IMPROVE YOUR FOUR WAY CO-ORDINATIONIF PERSEVERED WITH.