Game version
Shadow escapes: practice the motions of a stand-up on your own while a partner reads out the steps. Swap.
Build Your Base
From lying flat on your belly, get back to strong hands and knees fast.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie flat on your belly.
Core: Steady. Beat your own cleanest stand-up.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat
- Level · skill
- Beginner · Escapes & Reversals
The steps
How it works
- 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.
Coaching point
Elbows in, hips up.
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
Challenge
Pick a level: Less (slow), Core (steady), More (add a quick reset). Beat your own cleanest stand-up.
Story
You are a magician slipping out of the hat.
My best
Beat your own count
Beat your own cleanest stand-up. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.