Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Period-Length Drill Rounds
Drill your best moves for the length of a match period to build lasting energy.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Set a timer for 2 minutes.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 15 min
- Players
- You and a partner
- Space
- Gym or court
- Bring
- Mat, partner, timer
- Level · skill
- Advanced · Conditioning
The steps
How it works
- Set a timer for 2 minutes.
- Drill shots, sprawls and stand-ups with your partner at steady drill speed.
- Rest 1 minute.
- Do 3 rounds and note how you feel.
Coaching point
Good form when tired.
Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy. Train in a cool, aired room and drink water between rounds. Stop and tell a coach if you feel dizzy or sick or stop sweating. Pair with a partner of similar size and age. 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 (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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