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.

What if I'm bad at it?

Everybody is bad at a move before they are good at it, and most moves take a few weeks. The useful trick is to pick the easier version and do that one properly, because practising the right shape is what actually makes you better.

Gallop like a horse, hop like a bunny, march like a band.

Playground Feet

7 minutes · ages 5 to 6 · Sprouts · First Moves

One move at a time. No clock, no counting.

What you need

A wall
Somewhere you can run a few steps and turn round.

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.
Bare feet or grippy shoes, never socks on a smooth floor.

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: Before you can run well you have to own all the other ways of travelling.

🫁 Keeping going💪 Strength🚀 Springiness🤹 Putting it together🔀 Quick changes🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Playground Feet is 7 minutes for ages 5 to 6 (Sprouts), and it needs a wall.

Warm-up

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

The workout

One thing at a time, no clock.

4 rounds of: 8 metres of gallop · 6 bunny hop · 8 march · 6 metres of tiptoe walk · 10 seconds of stand on one leg. Rest 20 seconds between rounds. Make the noise of whatever you are being. It helps, somehow.

Cool-down

Calf stretch, Reach for your toes, Cat and cow — slow and still.

Easier and harder

Easier: Three rounds, and walk the gallop.

Harder: animal-parade

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.
What if I'm bad at it?: Everybody is bad at a move before they are good at it, and most moves take a few weeks. The useful trick is to pick the easier version and do that one properly, because practising the right shape is what actually makes you better.

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

Playground Feet — ages 5 to 6, 7 minutes, Sprouts.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Leg swings, March, Jump and stick.
Work: 4 rounds of 8 metres of gallop · 6 bunny hop · 8 march · 6 metres of tiptoe walk · 10 seconds of stand on one leg. Rest 20 seconds between rounds.
  Make the noise of whatever you are being. It helps, somehow.
Cool-down: Calf stretch, Reach for your toes, Cat and cow.

You need: a wall. Room: a hallway.
Easier: Three rounds, and walk the gallop.
Harder: animal-parade

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.