Wrestling drills for kids

162 wrestling drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.

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Stance & Motion drills

Stance Check in a Mirror

Ages 7 and up · 6 min · Technical · indoors

Build a strong stance: feet wide, knees bent, back straight, hands in front.

Stand with feet a bit wider than your shoulders.
Bend your knees, keep your head up and your back straight.
Elbows in, hands out in front at belt height.
Hold for 15 seconds, stand up, and repeat 10 times.

Coach's cue: Knees bent, head up.

Bring: mirror

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Stance in Motion

Ages 7 and up · 8 min · Physical · indoors

Move forward, back and sideways without crossing your feet or standing up.

Get in your stance.
Step forward, back, left and right in short steps.
Never let your feet cross or come together.
Move for 30 seconds, rest 30, and do 6 rounds.

Coach's cue: When your hands move, your feet move.

Bring: mat or open floor

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Balance Statues

Ages 7 and up · 6 min · Physical · indoors

A family game: freeze in your stance on the call and hold your balance.

Walk or skip around the room.
When a parent calls "stance", freeze in your stance.
On "one foot", lift a foot and stay balanced.
Play for 5 minutes.

Coach's cue: Freeze low and steady.

Bring: open floor, parent

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Knee Tag Game

Ages 7 and up · 8 min · Tactical · court

Try to tap your partner's knee with an open hand while protecting your own with good stance.

Face a partner of similar size in your stance.
Reach to tap a knee with an open hand; no grabbing or pushing.
Keep your hands and hips back to protect your knees.
Play 30 second rounds for 5 minutes.

Coach's cue: Hips back, hands ready.

Bring: mat, partner

Safety: Open-hand taps only, with an adult watching. No grabbing, pushing or pulling. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Knee Balance Holds

Ages 7 and up · 6 min · Physical · court

Stay balanced on your hands and knees while a parent gives gentle nudges.

Get on your hands and knees with a wide base.
Your parent gives small, gentle pushes from different sides.
Stay up without falling.
Do 6 rounds of 20 seconds.

Coach's cue: Wide base, stay strong.

Bring: mat, parent

Safety: Gentle nudges only from an adult. Stop if anything hurts.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

Pick a clear, sunny space with soft ground.
One person chases and tries to step on the other's shadow.
Swap roles every time someone is caught or every 30 seconds.
Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

Line up at one end of the yard; the caller stands at the other.
On "green" run fast toward the caller.
On "red" stop and freeze with soft knees.
Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

Set two markers about 10 big steps apart.
Lie on your tummy, sit or kneel behind the first marker.
On "go" get up as fast as you can and run past the second marker.
Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

Stand facing a partner about two big steps apart.
The leader moves side to side, forward and back, crouches or claps.
The mirror copies as fast as they can.
Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

Set four colored cones about 4 big steps from a middle spot.
Stand in the middle in a ready stance.
When a color is called, run to touch it and come back.
Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

Jog, skip or gallop around the space.
When the music stops or someone claps, stop in two or three steps.
Freeze with knees bent, feet apart, chest up.
Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

Stand on one foot, the other foot lifted near your knee.
Hold your arms out to help.
Count how long you can stay without touching down.
Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

Lay a rope or draw a line about 4 yards long.
Walk heel to toe along it.
Then walk backward, then on tiptoes.
Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

Play music and dance around.
When it stops, freeze in a pose.
The caller may say "one foot" or "tiptoes" for the next freeze.
Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

Lay cushions in a path on a soft floor or grass.
Step from cushion to cushion.
Try it slowly, then on one foot per cushion.
Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Level Change Drops

Ages 11 and up · 10 min · Technical · indoors

Lower your level by bending your knees, not your waist, then come back to stance.

Start in your stance.
Drop your hips straight down until your thighs are nearly level.
Keep your back straight and your eyes forward.
Rise back up. Do 4 sets of 10.

Coach's cue: Bend the knees, not the back.

Bring: mat

Safety: Keep your back straight. Stop if your knees hurt.

Mirror Motion With a Partner

Ages 11 and up · 10 min · Tactical · court

Copy a partner's movement in your stance to learn to stay square and balanced.

Face your partner, both in stance, an arm's length apart.
One leads, moving in any direction; the other copies.
No grabbing or pushing.
Switch leaders every 30 seconds for 6 rounds.

Coach's cue: Stay square, stay low.

Bring: mat, partner

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Shadow Wrestling

Ages 11 and up · 10 min · Technical · court

Wrestle an imaginary opponent: move, fake, shoot and sprawl in flowing rounds.

Move in stance around the mat.
Mix in fakes, level changes, shots and sprawls.
Keep moving for 1 minute.
Rest 1 minute and do 5 rounds.

Coach's cue: Never stop moving your feet.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Sprawl on the Call

Ages 11 and up · 10 min · Physical · court

React to a partner's call with a fast sprawl, then return to stance.

Move in your stance.
When your partner calls "shot", sprawl fast.
Pop back up to stance straight away.
Do 3 sets of 10 calls.

Coach's cue: Hips to the mat, fast.

Bring: mat, partner

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

Lean into a wall with straight arms, body in a straight line from head to heel.
Lift one knee to hip height with the toes pulled up.
Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

Skip forward, driving one knee up as the other foot strikes under your hip.
Pull the toes up and strike the ground with the ball of the foot.
Keep elbows bent and arms swinging cheek to hip.
Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

Mark 40 yards.
Jog the first 10, run steady the next 10, run fast the last 20.
Keep your face, hands and shoulders loose.
Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

Mark a start cone and a stop line 10 yards away.
Run to the line and stop in three steps.
Finish with hips back, knees over toes, chest up; hold for 2 seconds.
Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

Start side-on at a cone in a ready stance.
Shuffle 3 steps without crossing your feet.
On a clap, turn your hips and run forward 5 yards.
Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

Set a square of cones 5 yards apart.
Run forward up the first side, shuffle across the top.
Backpedal down the far side, shuffle back to the start.
Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

Stand on one leg in the middle of three taped lines.
Reach the other foot along each line as far as you can and tap lightly.
Return to the middle without touching down between reaches.
Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

Stand on one leg.
Hop a short distance forward.
Land softly and hold for 3 seconds, knee over toes.
Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

Stand on one leg near a wall.
Find your balance, then close your eyes.
Hold as long as you can, up to 30 seconds.
Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

Lie on your side, elbow under your shoulder.
Lift your hips so the body is in a straight line (start from the knees).
Hold 15 to 20 seconds.
Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Hand Fighting at Drill Speed

Ages 14 and up · 12 min · Tactical · court

Win inside hand position on the wrists and arms while staying in good stance.

Face a partner of similar size in stance.
Work to control their wrists and get your hands inside theirs.
No grabbing the head or neck.
Go 30 seconds, rest 30, for 6 rounds, with a coach watching.

Coach's cue: Inside position wins.

Bring: mat, partner

Safety: Drill speed only, with a partner of similar size and age (within a few pounds; if there is none, use a dummy) and an adult watching. No slams and nothing around the neck. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Circle and Angle

Ages 14 and up · 12 min · Tactical · court

Use circling steps to create an angle on a partner before you attack.

Face your partner in stance.
Circle a step to one side, then cut back the other way.
Freeze when you are at an angle to their front foot.
Do 15 angles each side.

Coach's cue: Move them, then find the angle.

Bring: mat, partner

Pummeling at Drill Speed

Ages 14 and up · 12 min · Technical · court

Swap underhooks with a partner in a steady rhythm to learn inside position.

Face a partner of similar size, chest to chest, each with one underhook.
Swim your outside arm inside as they do the same.
Keep your hips in and your feet moving.
Go 30 seconds, rest 30, for 6 rounds.

Coach's cue: Swim inside, hips in.

Bring: mat, partner

Reaction Sprawls to a Shot

Ages 14 and up · 12 min · Tactical · court

Your partner shoots at drill speed and you sprawl and circle away.

Face your partner in stance.
They take a slow shot at your legs.
Sprawl your hips down, then circle to their side.
Do 12 each, then switch.

Coach's cue: Hips back, then circle.

Bring: mat, partner

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

Stand with one foot forward, weight on the front foot, opposite arm forward.
Drive out with low, powerful pushes for 10 to 20 yards.
Rise gradually to upright running by the end.
Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

Mark a 20-yard build-up zone and a 20-yard timed zone.
Build smoothly; reach top speed as you enter the timed zone.
Hold relaxed top speed to the end, then slow down over 20 yards.
Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

Set three cones in a line, 5 yards apart; start at the middle one.
Run 5 yards right, touch the line with your outside hand, turn low.
Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
Run forward, shuffle left, shuffle right across, shuffle back to the middle.
Backpedal to the start.
Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

Stand on one leg facing a partner 3 yards away.
Your partner tosses high, low, left and right.
Catch and return without the other foot touching down.
Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

Mark a cross on the ground.
Hop forward over the line and stick for 2 seconds.
Hop sideways, back and diagonally, sticking each one.
Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

Stand on one leg on a folded mat.
Your partner gives small, gentle pushes from different sides.
Stay steady without hopping.
Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
Snap-downs and hops with stuck landings: 3 minutes.
Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Takedowns drills

Penetration Step Shadow

Ages 7 and up · 10 min · Technical · indoors

Practice the penetration step on your own: lower your level and step deep forward.

Start in stance.
Drop your level and take a big step forward with your lead foot.
Let your back knee touch the mat softly, then bring your back foot up.
Do 3 sets of 10 each side.

Coach's cue: Level change, then step.

Bring: mat

Safety: Use a mat or soft surface so your knee lands softly.

Takedown Entry Shadow

Ages 7 and up · 10 min · Technical · court

Shadow the start of a double leg takedown on your own, with no contact.

From stance, level change and step in.
Reach your arms as if around two legs at the back of the knees.
Bring your trail foot up and drive forward three steps.
Do 15 entries.

Coach's cue: Head up, hips in.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Shots Onto a Cushion Pile

Ages 7 and up · 8 min · Technical · court

Practice a penetration step into a soft pile, driving with your legs.

Stack cushions or a dummy at knee height.
Level change and step in, wrapping your arms around it.
Drive forward three steps and let it fall over.
Do 15 shots.

Coach's cue: Step deep, head up.

Bring: mat, pile of cushions or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Ankle Tap Game

Ages 7 and up · 8 min · Tactical · court

Try to tap your partner's ankle while staying in stance, building quick level changes.

Face a partner of similar size in stance.
Change levels to tap an ankle with an open hand.
Defend by moving your feet and keeping your hips back.
Play 30 second rounds for 5 minutes.

Coach's cue: Drop the level, not the head.

Bring: mat, partner

Safety: Open-hand taps only, with an adult watching. No grabbing or pulling. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

Lay out 5 or 6 "puddles" of different sizes.
Jump over each one with two feet.
Land quietly with bent knees.
Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

Stand with feet hip-width apart.
Swing your arms and jump forward a small distance.
Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

Hold the ball at your chest with both hands.
Bend your knees a little, then push up and out.
Push the ball to a partner or a wall.
Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Double Leg at Drill Speed

Ages 11 and up · 12 min · Technical · court

Hit a double leg on a partner who lets you finish, turning the corner to the mat.

Your partner stands in a relaxed stance.
Level change, step in, and wrap behind both knees with your head to the side.
Turn the corner and drive them gently down to the mat on their side.
Do 10 each, then switch.

Coach's cue: Head up, turn the corner.

Bring: mat, partner

Safety: Finish on the mat by driving to the side, never by picking a partner up. Drill speed, partner of similar size and age, coach watching. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Single Leg at Drill Speed

Ages 11 and up · 12 min · Technical · court

Attack one leg and finish by running the pipe to the side.

Step to the outside of your partner's lead leg.
Grab the leg and bring it to your hip.
Step around and steer them down to the mat.
Do 10 each, then switch.

Coach's cue: Leg high, step around.

Bring: mat, partner

High Crotch at Drill Speed

Ages 11 and up · 12 min · Technical · court

Shoot to the outside of a leg with your head on the outside and finish on the mat.

Step to the outside of your partner's lead leg.
Head on the outside, arm deep between the legs.
Bring the leg to your hip, step around and steer them down to their side.
Do 10 each, then switch.

Coach's cue: Head outside, step around.

Bring: mat, partner

Ankle Pick at Drill Speed

Ages 11 and up · 12 min · Technical · court

Move a partner's weight onto one foot, then pick that ankle and push them down to sit.

Push lightly on your partner's shoulder to step their weight onto one foot.
Drop your level and cup that ankle.
Push through and they sit down onto the mat.
Do 10 each, then switch.

Coach's cue: Move them, then pick.

Bring: mat, partner

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

Stand tall and rise onto your toes with arms high.
Quickly drop your arms and hips into a quarter squat on flat feet.
Hold the landing: knees over toes, chest up, for 2 seconds.
Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

Stand with toes at a line.
Swing your arms back, then forward as you jump out.
Land on both feet and hold for 2 seconds without stepping.
Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

Stand tall with soft knees and arms relaxed.
Hop on the balls of your feet with quick, small bounces.
Keep the knees almost still; the ankles do the work.
Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

Stand 2 to 3 yards from a solid wall.
Hold the ball at your chest, step forward and push it hard into the wall.
Catch it on the rebound or let it drop.
Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Setup to Takedown Chain

Ages 14 and up · 15 min · Tactical · court

Use a setup like a fake or arm drag to open a shot, all at drill speed.

Start in stance facing your partner.
Fake high or drag an arm to move them.
Shoot as soon as their leg is open.
Do 12 chains, then switch.

Coach's cue: Move them, then shoot.

Bring: mat, partner

Live Takedown Goes With a Coach

Ages 14 and up · 12 min · Tactical · court

Short live rounds from your feet, only with a coach running them.

A coach pairs you with a partner of similar size.
Wrestle from the feet until one of you scores.
Reset and go again.
Do 6 short goes with rest between.

Coach's cue: Stay in your stance.

Bring: mat, partner, coach

Safety: Live wrestling only with a coach on the mat and a partner of similar size, age and experience. No slams, no twisting the head or neck. If you hit your head, stop and tell your coach. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Arm Drag to Single Leg

Ages 14 and up · 15 min · Technical · court

Use an arm drag to get to the side, then attack the single leg.

Grab your partner's wrist and the back of the same arm.
Drag it across and step to their side.
Drop to the single leg and finish by stepping around.
Do 10 each side.

Coach's cue: Drag, angle, attack.

Bring: mat, partner

Sprawl and Go Behind

Ages 14 and up · 15 min · Tactical · court

Stop a partner's shot with a sprawl and score by circling behind them.

Your partner shoots at drill speed.
Sprawl and push their head and shoulders away with your hands on the shoulders.
Circle behind and get control of the waist.
Do 10 each, then switch.

Coach's cue: Sprawl, block, circle.

Bring: mat, partner, coach

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

Stand an arm's length from the box.
Swing the arms and jump onto the box, landing softly in a quarter squat.
Stand tall, then step down one foot at a time.
Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

Stand side-on to a wall, 2 yards away.
Hold the ball at your hip away from the wall.
Turn your hips and throw the ball into the wall.
Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Escapes & Reversals drills

Stand-Up Shadow

Ages 7 and up · 8 min · Technical · indoors

Practice getting from hands and knees to your feet in good position, alone.

Start on hands and knees.
Bring one foot up, push off, and drive your back up.
Keep your hands in front and turn to face forward.
Do 20 stand-ups.

Coach's cue: Back up, hands busy.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Sit-Out and Turn In

Ages 7 and up · 8 min · Technical · court

Slide a leg through to sit out, then turn to face your opponent's spot.

Start on hands and knees.
Step your outside leg through and sit out on your hip.
Turn your chest toward the mat and come back to hands and knees facing the other way.
Do 20, both directions.

Coach's cue: Hips out, turn in.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Build Your Base

Ages 7 and up · 8 min · Technical · court

From lying flat on your belly, get back to strong hands and knees fast.

Lie flat on your belly.
Bring your elbows in and push up to your hands.
Pull your knees under your hips.
Do 20 and get faster each time.

Coach's cue: Elbows in, hips up.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Bridge and Shrimp

Ages 7 and up · 8 min · Physical · indoors

Push your hips up off your back, then slide them out to the side, a key escape movement.

Lie on your back with knees bent and feet flat.
Push your hips up, with your shoulders, not your head, on the mat.
Lower, then push off one foot and slide your hips sideways.
Do 10 each side.

Coach's cue: Hips up, hips out.

Bring: mat

Safety: Keep your shoulders on the mat. Never bridge on your head.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

Toss a soft ball up and catch it with two hands 5 times.
Then clap once before you catch.
Then clap twice, then touch your knees.
Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

Gallop along a path leading with one foot, then the other.
Skip with a step-hop on each foot.
Add big arm swings.
Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

Set 3 targets about 5 steps away.
Step beside the ball and kick toward a target.
Try with your other foot too.
Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

Tap the balloon up with your hand.
Keep it in the air using different body parts.
Count how many taps before it lands.
Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

Jog, skip and gallop between cones for 2 minutes.
One-leg balance and "statue" freezes: 2 minutes.
Soft two-foot jumps with frozen landings: 2 minutes.
Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hip Heist

Ages 11 and up · 10 min · Physical · court

Turn your hips quickly from your back to your belly, the movement behind many escapes.

Sit on the mat with both hands behind you.
Lift your hips and swing one leg under the other.
Land facing down on hands and knees.
Do 4 sets of 10.

Coach's cue: Swing the leg through fast.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Stand-Up With a Partner

Ages 11 and up · 12 min · Technical · court

Escape from the bottom with a partner riding lightly on top at drill speed.

Start on the bottom with your partner's arm around your waist.
Stand up, clear their hands from your waist, and turn to face them.
Your partner gives light resistance.
Do 10 each, then switch.

Coach's cue: Hand control, then turn.

Bring: mat, partner

Shrimp Across the Mat

Ages 11 and up · 10 min · Physical · indoors

Move the length of the mat by shrimping your hips on your side.

Lie on your side.
Push off your top foot and slide your hips back.
Turn to the other side and repeat.
Do 4 lengths of the mat.

Coach's cue: Push off, hips away.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Sit-Out With a Partner

Ages 11 and up · 12 min · Technical · court

Sit out from the bottom and turn in to face your partner, against a light ride.

Start on the bottom with your partner on top.
Clear their hand from your wrist.
Sit out to your hip and turn in to face them.
Do 10 each, then switch.

Coach's cue: Hand control, then sit.

Bring: mat, partner

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

Lay a ladder or draw one with chalk.
Run through with two feet in each square.
Then try in-in-out-out sideways.
Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

Stand 3 yards from a wall.
Throw underarm and catch with two hands 10 times.
Switch to one-hand catches with each hand.
Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

March and touch your right hand to your left knee, then left hand to right knee.
Next touch behind you: hand to opposite heel.
Mix front and back in a 4-count rhythm.
Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

Warm up with basic two-foot skips for 30 seconds.
Learn one new trick at a time.
Do 20 clean skips of each trick.
Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

Jog, shuffle and backpedal between cones for 3 minutes.
Lunge walks and leg swings for 2 minutes.
Squats and a side plank: 1 set each.
Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Switch Reversal

Ages 14 and up · 15 min · Technical · court

Reverse a partner from the bottom with a switch, at drill speed.

Start on the bottom.
Sit to your hip and reach your arm over your partner's arm.
Lean on it and turn behind them to come out on top.
Do 10 each side.

Coach's cue: Sit, reach, lean.

Bring: mat, partner

Bottom Position Live Goes

Ages 14 and up · 12 min · Tactical · court

Short live rounds starting on the bottom, only with a coach running them.

A coach pairs you with a partner of similar size.
Start on the bottom and work to escape or reverse.
Go 30 seconds, then switch.
Do 6 goes with rest between.

Coach's cue: First move fast.

Bring: mat, partner, coach

Escape Chain

Ages 14 and up · 15 min · Technical · court

Link a stand-up, a sit-out and a switch: when one is stopped, go straight to the next.

Start on the bottom.
Try a stand-up; your partner pulls you back down gently.
Go straight to a sit-out, then to a switch.
Do 8 chains each, then switch.

Coach's cue: If stopped, next move.

Bring: mat, partner

Hand Control Battle

Ages 14 and up · 12 min · Tactical · court

From the bottom, win control of your partner's hands before trying to escape.

Start on the bottom with a partner of similar size on top.
Work to grab and hold one of their hands or wrists.
Score by holding it for 3 seconds.
Go 30 seconds, switch, for 6 rounds with a coach watching.

Coach's cue: Win the hands first.

Bring: mat, partner, coach

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

Run through the ladder with a chosen pattern.
Your partner tosses a ball halfway through.
Catch and return the ball without breaking the pattern.
Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

Move sideways, crossing one foot in front then behind.
Let the hips turn while the shoulders stay square.
Go 15 yards each way.
Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Riding & Control drills

Top Position on a Dummy

Ages 7 and up · 8 min · Technical · court

Learn the referee's top position and where your hands and knees go.

Kneel beside a rolled blanket as if it were a wrestler.
One hand on the near elbow, the other arm around the waist.
Knee beside the hip, weight forward.
Set the position 20 times.

Coach's cue: Hand on elbow, arm around waist.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Spin Around a Dummy

Ages 7 and up · 8 min · Physical · indoors

Move around a body on your knees and toes while keeping your chest on it.

Lie with your chest on a rolled blanket.
Walk your feet around to circle it, chest staying on top.
Change direction when you hear a clap.
Go 20 seconds, rest 40, for 6 rounds.

Coach's cue: Chest down, feet fast.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Breakdown Shadow on a Dummy

Ages 7 and up · 8 min · Technical · indoors

Practice the chop and drive breakdown on a rolled blanket.

Set up in top position by a rolled blanket.
Pull the near "arm" in toward you.
Drive your hips forward over it.
Do 20 slow reps.

Coach's cue: Chop and drive.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Follow the Crawler

Ages 7 and up · 6 min · Tactical · court

A game: a parent crawls slowly and you stay behind them on your knees with a hand on their waist.

Your parent or partner crawls slowly in any direction on the mat.
Stay behind them on your knees with one hand on their waist.
Keep up without pushing or pulling.
Play 6 rounds of 20 seconds, then swap.

Coach's cue: Stay behind the hips.

Bring: mat, parent or partner

Safety: Slow crawling only, with an adult in charge. No pushing or pulling. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Breakdown at Drill Speed

Ages 11 and up · 12 min · Technical · court

Flatten a partner from the bottom position with a chop and drive.

Start on top in the referee's position.
Chop the near arm and drive your hips forward.
Bring your partner down onto their belly.
Do 10 each, then switch.

Coach's cue: Chop and drive.

Bring: mat, partner

Spin Drill With a Partner

Ages 11 and up · 10 min · Physical · court

Keep your chest on a partner's back and spin around them as they hold still.

Your partner is on hands and knees.
Put your chest on their back.
Spin around them on your toes, switching direction on a call.
Go 20 seconds each for 6 rounds.

Coach's cue: Hips low, chest heavy.

Bring: mat, partner

Tight Waist Ride at Drill Speed

Ages 11 and up · 12 min · Technical · court

Ride with an arm around the waist and a hand on the wrist, staying behind your partner.

Start on top in the referee's position.
Hold the far wrist and wrap your other arm tight around the waist.
Follow your partner as they crawl forward slowly.
Do 6 rounds of 20 seconds, then switch.

Coach's cue: Wrist and waist.

Bring: mat, partner

Spiral Ride at Drill Speed

Ages 11 and up · 12 min · Technical · court

Circle behind your partner while holding the near arm and waist to break them down.

Start on top with a hand on the near arm and one around the waist.
Step and circle toward their head.
Keep your chest on their back as they flatten out.
Do 10 each, then switch.

Coach's cue: Circle and drive.

Bring: mat, partner

Ride and React

Ages 14 and up · 12 min · Tactical · court

Follow a partner who tries to stand or sit out, staying behind and in control.

Start on top.
Your partner tries a stand-up or sit-out at drill speed.
Follow their hips and bring them back down.
Do 10 each, then switch.

Coach's cue: Follow the hips.

Bring: mat, partner

Top Position Live Goes

Ages 14 and up · 12 min · Tactical · court

Short live rounds on top, only with a coach running them.

A coach pairs you with a partner of similar size.
Start on top and work to keep control.
Go 30 seconds, then switch.
Do 6 goes with rest between.

Coach's cue: Stay heavy, stay behind.

Bring: mat, partner, coach

Ride to Turn Chain

Ages 14 and up · 15 min · Technical · court

Break a partner down, ride them flat, then move to a turn, all at drill speed.

Start on top.
Break your partner down to their belly.
Ride them flat, then set a half nelson to turn.
Do 8 chains each, then switch.

Coach's cue: Break, ride, turn.

Bring: mat, partner

Safety: Never pull, crank or twist the head or neck. Keep holds on the arm and body. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Wrist Control Ride

Ages 14 and up · 12 min · Tactical · court

Control your partner from the top by keeping hold of one wrist while they try to get free.

Start on top holding one wrist with both hands.
Your partner works to free it at drill speed.
Score each 5 seconds you keep control.
Go 30 seconds, switch, for 6 rounds with a coach watching.

Coach's cue: Wrist first, stay heavy.

Bring: mat, partner, coach

Pinning drills

Half Nelson on a Dummy

Ages 7 and up · 8 min · Technical · indoors

Learn the half nelson: your hand goes under the arm and onto the back of the shoulder.

Lie beside a rolled blanket on your knees.
Slide your hand under the near arm and onto the far shoulder blade.
Lift the arm and walk your hips out to the side.
Do 20 slow reps.

Coach's cue: Hand deep, hips out.

Bring: mat, rolled blanket or dummy

Safety: Never pull, crank or twist the head or neck. Keep holds on the arm and body.

Chest Pressure Hold

Ages 7 and up · 6 min · Physical · court

Keep your weight on top of a body with your chest, hips low and feet wide.

Lie chest down across a rolled blanket.
Spread your feet wide on your toes.
Hold your weight there for 20 seconds.
Rest and do 6 holds.

Coach's cue: Chest down, feet wide.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Cross-Body Position on a Dummy

Ages 7 and up · 8 min · Technical · court

Learn to lie across a body with your chest down and feet wide, the base of most pins.

Lie across a rolled blanket, chest on top.
Spread your feet wide and stay on your toes.
Hold 10 seconds, then step around to the other side.
Do 12 switches.

Coach's cue: Chest heavy, feet wide.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Side to Side Switch

Ages 7 and up · 8 min · Physical · indoors

Walk around a dummy from one side to the other while keeping your chest on it.

Start lying across a rolled blanket.
Walk your feet around its head end to the other side.
Keep your chest touching the whole time.
Do 10 switches each way.

Coach's cue: Chest stays on.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Half Nelson Turn at Drill Speed

Ages 11 and up · 12 min · Technical · court

Turn a partner from their belly to their back with a half nelson, slowly.

Your partner lies flat on their belly.
Set the half nelson under the arm, never on the neck.
Walk your hips out and turn them onto their back.
Do 8 each, then switch.

Coach's cue: Lift the arm, walk around.

Bring: mat, partner

Holding the Pin

Ages 11 and up · 10 min · Technical · court

Keep a partner's shoulders down with your chest across them at drill speed.

Your partner lies on their back.
Lie across their chest, hips low and feet wide.
They wiggle gently; you adjust and stay on top.
Hold 20 seconds each, 6 rounds.

Coach's cue: Chest to chest, hips down.

Bring: mat, partner

Tight Waist and Half at Drill Speed

Ages 11 and up · 12 min · Technical · court

Combine a tight waist with a half nelson to turn a flat partner.

Your partner lies flat on their belly.
Wrap one arm tight around the waist.
Set the half nelson under the near arm and walk your hips out to turn them.
Do 8 each, then switch.

Coach's cue: Waist tight, walk around.

Bring: mat, partner

Stay on Top Game

Ages 11 and up · 10 min · Tactical · court

Keep your chest on a partner who is on their back and wiggles slowly to get free.

Your partner lies on their back; you lie across their chest.
They wiggle and bridge slowly to get you off.
Move your feet to stay on top.
Go 20 seconds, switch, for 6 rounds with a coach watching.

Coach's cue: Move your feet, not your chest.

Bring: mat, partner, coach

Arm Bar Turn

Ages 14 and up · 15 min · Technical · court

Use an arm bar to turn a flattened partner toward their back at drill speed.

Your partner is flat on their belly.
Thread your arm over their arm and onto their back, keeping the arm at a natural angle.
Walk toward their head and turn them.
Do 8 each side.

Coach's cue: Arm in, walk them over.

Bring: mat, partner

Safety: Never bend the arm behind the back or past where it naturally goes. Drill speed, coach watching. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Turn and Hold Live Goes

Ages 14 and up · 12 min · Tactical · court

Short live rounds where you work to turn a partner and hold them, with a coach running them.

A coach pairs you with a partner of similar size.
Start on top with your partner flat.
Work to turn and hold for up to 30 seconds.
Switch and do 6 goes.

Coach's cue: Patient pressure.

Bring: mat, partner, coach

Chaining Pinning Turns

Ages 14 and up · 15 min · Technical · court

When one turn is stopped, switch to another: arm bar to half nelson to tight waist.

Your partner lies flat and blocks your first turn gently.
Switch from the arm bar to the half nelson.
If that is blocked, go to tight waist and half.
Do 8 chains each.

Coach's cue: Blocked? Switch sides.

Bring: mat, partner

Stay Chest to Chest Against a Bridge

Ages 14 and up · 12 min · Tactical · court

Keep a pinning position while your partner bridges and turns to get off their back.

Start chest to chest across your partner.
They bridge and turn at drill speed.
Drop your hips and widen your feet to stay on.
Go 20 seconds, switch, for 6 rounds with a coach watching.

Coach's cue: Hips low, feet wide.

Bring: mat, partner, coach

Conditioning drills

Sprawls and Shots

Ages 7 and up · 8 min · Physical · court

Alternate sprawls and penetration steps to build quick hips and legs.

Start in stance.
Sprawl: throw your legs back and drop your hips to the mat.
Pop back to stance, then take a penetration step.
Do 3 sets of 8.

Coach's cue: Hips down fast, back up fast.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Bear Crawls and Crab Walks

Ages 7 and up · 8 min · Physical · field

Crawl on hands and feet to build strength in your shoulders, core and legs.

Bear crawl forward for 10 yards.
Crab walk back for 10 yards.
Rest 30 seconds.
Do 6 rounds.

Coach's cue: Hips level, slow and steady.

Bring: mat or grass

Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy.

Log Rolls and Crawls

Ages 7 and up · 8 min · Physical · indoors

Fun movement basics on the mat: log rolls, army crawls and bear crawls.

Log roll the length of the mat with arms overhead.
Army crawl back on your forearms.
Bear crawl the length again.
Do 3 rounds with rest between.

Coach's cue: Smooth and steady.

Bring: mat

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Balance and Coordination ABCs

Ages 7 and up · 8 min · Physical · field

Simple balance and coordination games: one-foot stands, skips and small jumps.

Stand on one foot for 15 seconds, then the other.
Skip across the mat and back.
Do 10 small two-foot jumps in place.
Do 3 rounds.

Coach's cue: Light and balanced.

Bring: mat or grass

Safety: Land softly on two feet on a mat. Stop if your knees or ankles hurt.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

Set a start and finish 10 steps apart.
Get on hands and feet, knees just off the ground.
Crawl forward with a flat back, then backward.
Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

Sit, place hands behind you and feet in front.
Lift your hips off the ground.
Walk forward, backward and sideways along a path.
Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

Stand in front of a sturdy chair, feet hip-width apart.
Reach arms forward and sit back slowly to touch the chair.
Stand up tall without using your hands.
Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

Hide 10 to 15 small objects in safe spots.
Run out, find one treasure and bring it back to base.
Keep going until all are found.
Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

Skip to a rhyme or song for 30 seconds.
Rest for 30 seconds.
Try a new rhyme or a new step each round.
Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

One or two people are chasers.
When tagged, freeze with arms out.
Anyone free can rescue a frozen player by a high five.
Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Towel Grip Hold

Ages 11 and up · 8 min · Physical · court

Strengthen your grip by holding a towel while a partner gives gentle tugs.

Hold one end of a rolled towel with both hands.
Your partner holds the other end and gives small, steady tugs.
Hold for 20 seconds without letting go.
Rest and do 6 holds.

Coach's cue: Squeeze, stay in stance.

Bring: towel, partner

Safety: Steady tugs only, no yanking. Stop if your fingers or wrists hurt. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Stance Motion Intervals

Ages 11 and up · 12 min · Physical · court

Work in your stance in short bursts the length of a period.

Move in stance for 20 seconds.
Do 5 sprawls in the next 10 seconds.
Rest 30 seconds.
Do 8 rounds.

Coach's cue: Stay low when tired.

Bring: mat, timer

Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy.

Wheelbarrow Walks

Ages 11 and up · 10 min · Physical · court

Walk on your hands while a partner holds your ankles low, building shoulder and core strength.

Get in a push-up position.
Your partner holds your ankles at their knee height.
Walk on your hands for 5 yards, then switch.
Do 6 turns each.

Coach's cue: Body straight, small hand steps.

Bring: mat, partner

Safety: Partner holds the ankles low and walks slowly. Stop if your wrists or shoulders hurt. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Hip Mobility Flow

Ages 11 and up · 8 min · Physical · court

Move your hips through sit-throughs and leg swings to stay loose for wrestling.

Do 10 slow sit-throughs from a crawl position.
Do 10 leg swings each way while holding a wall.
Do 5 slow deep lunges each side.
Do 2 rounds.

Coach's cue: Slow and smooth.

Bring: mat

Safety: Move slowly and stop if your hips or knees hurt.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

Feet shoulder-width, toes slightly out.
Push hips back and bend the knees, keeping heels flat.
Go as low as you can with a flat back, then stand up.
Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

Hold a stick along your spine touching head, upper back and tailbone.
Soften the knees and push your hips back.
Keep all three touch points on the stick as you lean forward.
Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

Step one foot forward into a long stance.
Lower your back knee toward the ground, trunk tall.
Keep the front knee over the middle of the foot.
Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

Place hands on a bench, body straight from head to heel.
Lower your chest to the bench with elbows at about 45 degrees.
Push back up without the hips sagging.
Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

Warm up by walking for 3 minutes.
Run at a pace where you can say a full sentence.
If you cannot talk, slow down or walk.
Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

Set a loop of cones about 40 yards around.
Run the loop at a strong, steady pace for 30 seconds.
Walk for 30 seconds.
Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

Choose a ride on a safe path with a helmet, or a supervised swim.
Go at a steady, chatty pace.
Keep going for 20 to 30 minutes with breaks as needed.
Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Period-Length Drill Rounds

Ages 14 and up · 15 min · Physical · court

Drill your best moves for the length of a match period to build lasting energy.

Set a timer for 2 minutes.
Drill shots, sprawls and stand-ups with your partner at steady drill speed.
Rest 1 minute.
Do 3 rounds and note how you feel.

Coach's cue: Good form when tired.

Bring: mat, partner, timer

Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy. Train in a cool, aired room and drink water between rounds. Stop and tell a coach if you feel dizzy or sick or stop sweating. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Partner Wrestling Circuit

Ages 14 and up · 15 min · Physical · court

A circuit of spin drill, hip heists and level changes, taking turns with a partner.

30 seconds of spin drill around your partner.
30 seconds of hip heists.
30 seconds of level change drops, then swap.
Do 4 rounds with a minute of rest between.

Coach's cue: Steady effort, clean moves.

Bring: mat, partner, timer

Core Holds Circuit

Ages 14 and up · 12 min · Physical · indoors

Front plank, side planks and a hollow hold to build the core you use in every position.

Front plank on your forearms for 30 seconds.
Side plank 20 seconds each side.
Hollow hold on your back for 20 seconds.
Rest a minute and do 3 rounds.

Coach's cue: Straight line, steady breath.

Bring: mat, timer

Safety: Stop when your form breaks. Stop if your back hurts.

Shot and Sprawl Intervals

Ages 14 and up · 12 min · Physical · court

Bursts of clean shots and sprawls with rest, like the scrambles in a match.

Do 5 penetration steps and 5 sprawls as fast as you can keep good form.
Rest 45 seconds.
Do 8 rounds.
Drink water between rounds.

Coach's cue: Fast and clean.

Bring: mat, timer

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

Hold a light weight against your chest.
Squat down between your knees, heels flat, chest up.
Pause at the bottom for 1 second, then stand.
Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

Stand on one leg with a soft knee.
Hinge forward as the other leg reaches straight back, hips level.
Reach down toward the shin, then return to standing.
Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

Rest the top of your back foot on a knee-high bench.
Lower straight down until the front thigh is about level.
Keep the front knee tracking over the foot.
Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

Kneel on a mat; a partner holds your ankles firmly.
Keep a straight line from knees to head.
Lower forward as slowly as you can, catching yourself with your hands.
Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

Set six stations in a loop.
Work 40 seconds at each with 20 seconds to move to the next.
Rest 2 minutes after the full loop.
Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

Choose a run, hike or ride you enjoy.
Keep the effort easy: you can talk the whole time.
Go for 25 to 30 minutes.
Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Ready when you are

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