Game version
Shadow-form game: practice the stance and footwork on a partner’s walking line with no contact at all. Swap, and share one thing you liked.
Safe Roll Finish
Learn to roll safely over a shoulder so a fall never ends on your head or neck.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Kneel on a soft mat with your chin tucked.
Core: Jogs. Beat your own run of balanced stances.
- Ages
- 11 and up
- Time
- 10 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Soft mat, coach
- Level · skill
- Developing · Defending
The steps
How it works
- Kneel on a soft mat with your chin tucked.
- Roll over one shoulder at an angle and come up on your knees.
- Then try from a low crouch.
- Do 6 each side.
Coaching point
Chin tucked, roll the shoulder.
Safety: Only on a soft mat with a coach watching. Roll over the shoulder, never straight over the head.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (partner walks), Core (jogs), More (changes direction). Beat your own run of balanced stances.
Story
You are a shadow that stays right in front of its owner.
My best
Beat your own count
Beat your own run of balanced stances. Only your own number counts: today against last time.
Practice makes progress
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