Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Hip Heist
Turn your hips quickly from your back to your belly, the movement behind many escapes.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit on the mat with both hands behind you.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 10 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat
- Level · skill
- Developing · Escapes & Reversals
The steps
How it works
- Sit on the mat with both hands behind you.
- Lift your hips and swing one leg under the other.
- Land facing down on hands and knees.
- Do 4 sets of 10.
Coaching point
Swing the leg through fast.
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 (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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