Game version
Court follow-the-leader: one person leads a movement around the court and the group copies. Swap the leader each time.
Seal and Sit
Hold a strong position against a partner for a full 5 seconds, using legs and balance.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit low in a wide stance, back to a partner.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 8 min
- Players
- You and a partner
- Space
- Gym or court
- Bring
- Partner
- Level · skill
- Advanced · Rebounding
The steps
How it works
- Sit low in a wide stance, back to a partner.
- Your partner leans lightly and tries to move you.
- Hold for 5 seconds without using your hands.
- Do 6 reps per round, switch roles.
Coaching point
Stay low. Strong base wins.
Safety: For ages 14 and up, with a coach watching and a partner your size. Light pushing only, and stop immediately if anyone loses balance.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the court like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
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