Game version
Shape-call game: a partner calls a jump shape you already know and you show it and land softly. Swap, and the pair collects ten soft landings.
Bent-Knee Reach and Kick
Stretch and strengthen for the hurdler jump with a knee-friendly stretch: one leg straight, the other knee bent in.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit with one leg straight in front and the other knee bent, the sole of that foot against the inside of your straight leg.
Core: A low jump. Move up only with your coach’s OK.
- Ages
- 11 and up
- Time
- 8 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat, wall
- Level · skill
- Developing · Jumps
The steps
How it works
- Sit with one leg straight in front and the other knee bent, the sole of that foot against the inside of your straight leg.
- Reach toward your front toe for 15 seconds.
- Stand at a wall and kick that front leg up straight 8 times.
- Switch sides. Do 2 rounds.
Coaching point
Front leg straight, toe pointed.
Safety: Stretch to a gentle pull, never pain. Nobody pushes you down, and no oversplits.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (the shape standing), Core (a low jump), More (a full jump with a soft landing). Move up only with your coach’s OK.
Story
You are a shooting star leaping across the night sky.
My best
Beat your own count
Move up only with your coach’s OK. Only your own number counts: today against last time.
Practice makes progress
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