Game version
Deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Hollow Body Hold
A tight middle keeps your shape in the air; hold a hollow shape on your back.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your back with arms by your ears.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 6 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Spin & Flight
The steps
How it works
- Lie on your back with arms by your ears.
- Press your lower back into the mat and lift your legs and shoulders a little.
- Hold for 10 to 20 seconds.
- Rest and repeat 4 times.
Coaching point
Low back glued down.
Safety: Use a mat or soft floor with space all around you. Stop if anything 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
Print it now, or save it free
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