Game version
Slow-lowering pairs: a partner holds your ankles and counts the lower slowly, then you swap. Only on a soft mat.
Hamstring and Lunge Strength
Strength work for the back of the leg and hips that helps protect knees and hamstrings.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Kneel with a partner holding your ankles (or hook them under a sofa).
Core: Medium. Stop if anything pulls.
- Ages
- 11 and up
- Time
- 10 min
- Players
- You and a partner
- Space
- Yard or field
- Bring
- Partner or sturdy sofa, soft mat
- Level · skill
- Developing · Fitness
The steps
How it works
- Kneel with a partner holding your ankles (or hook them under a sofa).
- Lean forward slowly with a straight body, then sit back up; go only as far as you control.
- Do 5 leans, then 8 walking lunges each leg.
- Rest and do 2 more rounds.
Coaching point
Slow down, straight line.
Safety: Lean only as far as you can control. Stop if you feel a sharp pull.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (short lower), Core (medium), More (slower). Stop if anything pulls.
Story
You are a drawbridge coming down slowly.
My best
Beat your own count
Stop if anything pulls. Only your own number counts: today against last time.
Practice makes progress
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