Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Cast Shape Push-Ups
On the floor, practice the push and hollow that lift you into a cast on bars.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold a push-up position with straight arms.
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 · Swing
The steps
How it works
- Hold a push-up position with straight arms.
- Push your shoulders away from the floor and round into a hollow.
- Lift your hips a little, then return.
- Do 3 sets of 8.
Coaching point
Push away, round and squeeze.
Safety: Warm up your wrists first and stop if they hurt.
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 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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