Game version
Rhythm swing: swing in time with a song and hold a nice shape at the end, with your coach nearby. Swap with a partner each song.
Banana and Superman Rolls
Roll from hollow to arch while keeping your shape, the same control a swing needs.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your back in a hollow banana.
Core: Usual. Move up only with your coach’s OK.
- Ages
- 7 and up
- Time
- 6 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat
- Level · skill
- Beginner · Swing
The steps
How it works
- Lie on your back in a hollow banana.
- Roll over onto your belly and turn into a gentle superman arch.
- Keep your arms by your ears the whole time.
- Do 10 rolls each way.
Coaching point
Hold the shape while you turn.
Safety: Keep your lower back pressed down. Stop and rest if your back hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (small swing), Core (usual), More (hold the shape for a slow count). Move up only with your coach’s OK.
Story
You are a monkey swinging through the trees.
My best
Beat your own count
Move up only with your coach’s OK. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free gymnastics week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.