What if I can't jump?

Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.

Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

Chalk a grid, then six rounds of jumping, walking a line and high knees.

Hopscotch Rounds

11 minutes · ages 9 to 12 · Climbers · Jump, Hop, Land

Do the whole list, then do it again.

What you need

A wall
Chalk or tape
A room you can take three steps across.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
Land soft: knees bent, knees out, feet flat.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Springiness — power — is strength and speed at the same time.

🫁 Keeping going🚀 Springiness⚡ Speed🤹 Putting it together🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Hopscotch Rounds is 11 minutes for ages 9 to 12 (Climbers), and it needs a wall, chalk.

Warm-up

Arm circles, Leg swings, Squat, Jump and stick, Jog on the spot — about 25 seconds each, nice and easy.

The workout

6 rounds of: 8 jump and stick · 6 metres of walk the line · 20 seconds of high knees. Rest 20 seconds between rounds.

Cool-down

Calf stretch, Heel to bottom, Butterfly, Reach for your toes — slow and still.

Easier and harder

Easier: land-like-a-cat

Harder: Jump forward each time, and still land perfectly still.

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

What if I can't jump?: Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.
How do I get faster?: Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Hopscotch Rounds — ages 9 to 12, 11 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Squat, Jump and stick, Jog on the spot.
Work: 6 rounds of 8 jump and stick · 6 metres of walk the line · 20 seconds of high knees. Rest 20 seconds between rounds.
Cool-down: Calf stretch, Heel to bottom, Butterfly, Reach for your toes.

You need: a wall, chalk. Room: a room.
Easier: land-like-a-cat
Harder: Jump forward each time, and still land perfectly still.

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.