Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Straddle Leg Lifts
Strengthen the muscles that lift your legs high in jumps.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit in a straddle with your hands on the floor in front of you.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Developing · Jumps
The steps
How it works
- Sit in a straddle with your hands on the floor in front of you.
- Lift one leg off the floor, hold 2 seconds, lower.
- Switch legs, then try both at once.
- Do 3 sets of 8.
Coaching point
Lift from the hip, toes 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 (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 gym 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
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free cheer week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.