Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Pike Compression Lifts
Lift straight legs while sitting in a pike to build the squeeze for press handstands and support skills.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit in a pike with hands on the floor beside your knees.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Advanced · Strength
The steps
How it works
- Sit in a pike with hands on the floor beside your knees.
- Lean forward a little and lift both heels off the floor.
- Hold 2 seconds, then lower slowly.
- Do 3 sets of 8.
Coaching point
Squeeze your legs up, stay tall.
Safety: Keep your knees straight but not locked hard. Stop if your hip cramps.
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
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.