Game version
Shadow positions: practice the body positions and hand placement on the air while a partner reads out the steps. No contact. Swap.
Arm Bar Turn
Use an arm bar to turn a flattened partner toward their back at drill speed.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Your partner is flat on their belly.
Core: Steady. Beat your own cleanest sequence.
- Ages
- 14 and up
- Time
- 15 min
- Players
- You and a partner
- Space
- Gym or court
- Bring
- Mat, partner
- Level · skill
- Advanced · Pinning
The steps
How it works
- 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.
Coaching point
Arm in, walk them over.
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.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slow), Core (steady), More (a quick reset). Beat your own cleanest sequence.
Story
You are a chess player planning moves on the board.
My best
Beat your own count
Beat your own cleanest sequence. Only your own number counts: today against last time.
Practice makes progress
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