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.

Why do I have to warm up?

A cold muscle is stiff like cold chewing gum, and a warm one is bendy. Three minutes of easy moving also reminds your brain of the shapes you are about to make, so the first round is as good as the last.

Anybody can jump. The trick is landing so quietly that nobody hears you.

Land Like a Cat

10 minutes · ages 6 to 9 · Movers · Jump, Hop, Land

Do the whole list, then do it again.

What you need

A wall
Enough floor to lie down on, arms out.

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: Soft knees on landing are how springy people stay in one piece.

🫁 Keeping going💪 Strength🤸 Bendiness🚀 Springiness🤹 Putting it together🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Land Like a Cat is 10 minutes for ages 6 to 9 (Movers), and it needs a wall.

Warm-up

Arm circles, Leg swings, March, Squat, Jump and stick — about 25 seconds each, nice and easy.

The workout

5 rounds of: 6 jump and stick · 8 squat · 15 seconds of stand on one leg · 8 march. Rest 20 seconds between rounds. Freeze for one whole second after every landing.

Cool-down

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

Easier and harder

Easier: Rise onto your toes and lower slowly, instead of jumping.

Harder: hopscotch-rounds

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.

A grown-up should be in the room for this one.

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.
Why do I have to warm up?: A cold muscle is stiff like cold chewing gum, and a warm one is bendy. Three minutes of easy moving also reminds your brain of the shapes you are about to make, so the first round is as good as the last.

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

Land Like a Cat — ages 6 to 9, 10 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, March, Squat, Jump and stick.
Work: 5 rounds of 6 jump and stick · 8 squat · 15 seconds of stand on one leg · 8 march. Rest 20 seconds between rounds.
  Freeze for one whole second after every landing.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes.

You need: a wall. Room: a bit of floor.
Easier: Rise onto your toes and lower slowly, instead of jumping.
Harder: hopscotch-rounds

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.