Game version
Shadow shots: practice the level change and step of a shot on the air while a partner gives a thumbs-up for a low, balanced level. No contact. Swap.
Penetration Step Shadow
Practice the penetration step on your own: lower your level and step deep forward.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Core: Steady. Beat your own best out of 10 balanced shots.
- Ages
- 7 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Takedowns
The steps
How it works
- Start in stance.
- Drop your level and take a big step forward with your lead foot.
- Let your back knee touch the mat softly, then bring your back foot up.
- Do 3 sets of 10 each side.
Coaching point
Level change, then step.
Safety: Use a mat or soft surface so your knee lands softly.
Step by step
The drill in 2 frames
take a big step forward with your lead foot
Drop your level and take a big step forward with your lead foot.
bring your back foot up
Let your back knee touch the mat softly, then bring your back foot up.
- Steps
- Faint: already done
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slow), Core (steady), More (a quick reset). Beat your own best out of 10 balanced shots.
Story
You are a ninja practicing in the quiet dojo.
My best
Beat your own count
Beat your own best out of 10 balanced shots. Only your own number counts: today against last time.
Practice makes progress
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