Game version
Deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Hollow and Arch Rocks
Rocking in hollow and arch shapes builds the tight body that holds a line through the air.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your back in a hollow shape and rock gently 10 times.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Advanced · Line & Form
The steps
How it works
- Lie on your back in a hollow shape and rock gently 10 times.
- Roll onto your front into a gentle arch, arms and legs just off the mat.
- Rock gently 10 times.
- Rest and do 3 rounds.
Coaching point
Tight from hands to toes.
Safety: Use a mat with space all around you and keep the arch gentle. Back pain is never normal: stop and tell your coach or parent if your lower back hurts.
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 pool deck 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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