Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Hollow Rocks
Rock in a hollow shape so your whole body moves as one, like a swing on the bar.
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 arms by your ears and legs straight.
Core: As written. Aim for smooth form and compare only with your own last time.
- 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 with arms by your ears and legs straight.
- Lift your shoulders and feet a little off the floor.
- Rock gently from shoulders to hips without bending.
- Do 3 sets of 10 rocks.
Coaching point
Banana shape, rock as one piece.
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 (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
Print it now, or save it free
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