Game version
Deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Single-Leg Hurdle Hold
Hold the top of the hurdle on one leg to build the balance and control for a straight takeoff.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Stand on one leg and lift the other knee to hip height.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 8 min
- Players
- Just you
- Space
- Pool
- Bring
- Mat
- Level · skill
- Advanced · Takeoff
The steps
How it works
- Stand on one leg and lift the other knee to hip height.
- Reach both arms up by your ears.
- Hold 10 seconds, then switch legs.
- Do 4 each side; try with eyes closed only when it feels easy.
Coaching point
Hips square, reach tall.
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
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