Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Hip Mobility Flow
Move your hips through sit-throughs and leg swings to stay loose for wrestling.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Do 10 slow sit-throughs from a crawl position.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 8 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat
- Level · skill
- Developing · Conditioning
The steps
How it works
- Do 10 slow sit-throughs from a crawl position.
- Do 10 leg swings each way while holding a wall.
- Do 5 slow deep lunges each side.
- Do 2 rounds.
Coaching point
Slow and smooth.
Safety: Move slowly and stop if your hips or knees hurt.
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
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