Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Stance Motion Intervals
Work in your stance in short bursts the length of a period.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Move in stance for 20 seconds.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 12 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat, timer
- Level · skill
- Developing · Conditioning
The steps
How it works
- Move in stance for 20 seconds.
- Do 5 sprawls in the next 10 seconds.
- Rest 30 seconds.
- Do 8 rounds.
Coaching point
Stay low when tired.
Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy.
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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