Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Bridge and Shrimp
Push your hips up off your back, then slide them out to the side, a key escape movement.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your back with knees bent and feet flat.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Escapes & Reversals
The steps
How it works
- 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.
Coaching point
Hips up, hips out.
Safety: Keep your shoulders on the mat. Never bridge on your head.
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 an explorer crossing the mat like a jungle.
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
Print it now, or save it free
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