1. Drills
  2. Gymnastics
  3. Flexibility

Bridge from the Floor

Push up into a bridge from lying down to open your shoulders and back.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Lie on your back with knees bent and feet flat.

Core: As written. Aim for smooth form and compare only with your own last time.

Ages
11 and up
Time
8 min
Players
Just you
Space
Gym or court
Bring
Mat
Level · skill
Developing · Flexibility

The steps

How it works

  1. Lie on your back with knees bent and feet flat.
  2. Place your hands by your ears with fingers toward your shoulders.
  3. Push up through hands and feet, aiming your shoulders over your hands.
  4. Hold 10 seconds and lower slowly on your back. Do 4.

Coaching point

Push your shoulders over your hands.

Safety: Only from lying down, never by falling back from standing. Stop if your back pinches. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Make it fun

Play it, don't drill it

Game version

Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

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 gym 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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