Game version
Shadow escapes: practice the motions of a stand-up on your own while a partner reads out the steps. Swap.
Stand-Up Shadow
Practice getting from hands and knees to your feet in good position, alone.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Start on hands and knees.
Core: Steady. Beat your own cleanest stand-up.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Escapes & Reversals
The steps
How it works
- Start on hands and knees.
- Bring one foot up, push off, and drive your back up.
- Keep your hands in front and turn to face forward.
- Do 20 stand-ups.
Coaching point
Back up, hands busy.
Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slow), Core (steady), More (add a quick reset). Beat your own cleanest stand-up.
Story
You are a magician slipping out of the hat.
My best
Beat your own count
Beat your own cleanest stand-up. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.