Game version
Deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Hurdle Knee Drive Hops
Build the strong knee lift and two-foot landing of the hurdle with small hops on the floor.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Stand on one foot with your arms down.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 10 min
- Space
- Pool
- Bring
- Mat or grass
- Level · skill
- Developing · Approach & Start
The steps
How it works
- Stand on one foot with your arms down.
- Drive the other knee up and swing your arms up as you hop.
- Land on two feet together with soft knees.
- Do 3 sets of 8, switching the knee only if your coach says so.
Coaching point
Knee up, arms up, land quiet.
Safety: Land on two feet with soft knees on a non-slip surface. Stop if your knees or ankles hurt.
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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