Game version
Rock together: partners rock in time with a slow count. Swap legs.
Ankle Rock-Overs
Kneel facing a wall and rock the front knee over the toes. Ankle range helps landings and squats.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Half-kneel facing a wall, front foot a few inches away.
Core: Medium. Gentle.
- Ages
- 13 and up
- Time
- 5 min
- Players
- Just you
- Space
- Small room
- Bring
- Wall
- Level · skill
- Advanced · Flexibility
The steps
How it works
- Half-kneel facing a wall, front foot a few inches away.
- Rock the knee forward to touch the wall, heel down.
- Move the foot back a little as it gets easy.
- Do 10 rocks each side.
Coaching point
Heel stays down.
Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (small), Core (medium), More (a little farther). Gentle.
Story
You are a boat rocking on a calm sea.
My best
Beat your own count
Gentle. Only your own number counts: today against last time.
Practice makes progress
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