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Breakdown Shadow on a Dummy

Practice the chop and drive breakdown on a rolled blanket.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Set up in top position by a rolled blanket.

Core: 5. Beat your own steadiest base.

Ages
7 and up
Time
8 min
Players
Just you
Space
Small room
Bring
Mat, rolled blanket or dummy
Level · skill
Beginner · Riding & Control

The steps

How it works

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

Coaching point

Chop and drive.

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

Make it fun

Play it, don't drill it

Game version

Strong-base game: hold a low, balanced base on all fours while a partner counts slowly. No contact. Swap.

Challenge

Pick a level: Less (hold 3 seconds), Core (5), More (8). Beat your own steadiest base.

Story

You are a turtle with a strong shell.

My best

Beat your own count

Beat your own steadiest base. Only your own number counts: today against last time.

Practice makes progress

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