Game version
Shadow escapes: practice the motions of a stand-up on your own while a partner reads out the steps. Swap.
Escape Chain
Link a stand-up, a sit-out and a switch: when one is stopped, go straight to the next.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Start on the bottom.
Core: Steady. Beat your own cleanest stand-up.
- Ages
- 14 and up
- Time
- 15 min
- Players
- You and a partner
- Space
- Gym or court
- Bring
- Mat, partner
- Level · skill
- Advanced · Escapes & Reversals
The steps
How it works
- 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.
Coaching point
If stopped, next move.
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.
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
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