Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Knee Balance Holds
Stay balanced on your hands and knees while a parent gives gentle nudges.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Get on your hands and knees with a wide base.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 6 min
- Players
- You and a partner
- Space
- Gym or court
- Bring
- Mat, parent
- Level · skill
- Beginner · Stance & Motion
The steps
How it works
- Get on your hands and knees with a wide base.
- Your parent gives small, gentle pushes from different sides.
- Stay up without falling.
- Do 6 rounds of 20 seconds.
Coaching point
Wide base, stay strong.
Safety: Gentle nudges only from an adult. 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
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