Game version
Field follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Push and Pull Circuit
Balance pushing and pulling strength for a strong upper body.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Do 8 push-ups.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 12 min
- Players
- Just you
- Space
- Small room
- Bring
- Resistance band or low bar
- Level · skill
- Developing · Speed & Athleticism
The steps
How it works
- Do 8 push-ups.
- Do 8 band rows or bar rows.
- Hold a plank for 20 seconds.
- Rest 45 seconds; do 4 rounds.
Coaching point
Squeeze your shoulder blades on every row.
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 a scout exploring the field before the game.
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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