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.

Do I need a grown-up with me?

For the youngest two levels, yes — somebody in the room. For anything that leaves the ground, yes, at any age. And for anything that involves stairs or a climbing frame, always.

Roll, jump, land still. Four times round, on something soft.

Roll and Tumble

8 minutes · ages 7 to 9 · Movers · Jump, Hop, Land

Do the whole list, then do it again.

What you need

A wall
A cushion
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.
If the room spins, sit down until it stops.
Ask a grown-up to set this up and stay nearby.
Watch the first few rolls: chin tucked, and never over the top of the head.

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: Knowing how to land and how to roll is how a body gets back up unhurt.

💪 Strength🚀 Springiness🤹 Putting it together🔀 Quick changes🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Roll and Tumble is 8 minutes for ages 7 to 9 (Movers), and it needs a wall, a cushion.

Warm-up

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

The workout

4 rounds of: 4 forward roll · 5 jump and stick · 6 metres of crab walk · 8 tuck-up. Rest 25 seconds between rounds. Chin tucked on every roll. A grown-up watches the first few.

Cool-down

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

Easier and harder

Easier: Roll sideways in a ball instead, and step 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.

For you: Watch the first few rolls: chin tucked, and never over the top of the head.

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.
Do I need a grown-up with me?: For the youngest two levels, yes — somebody in the room. For anything that leaves the ground, yes, at any age. And for anything that involves stairs or a climbing frame, always.

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

Roll and Tumble — ages 7 to 9, 8 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Squat, Jump and stick.
Work: 4 rounds of 4 forward roll · 5 jump and stick · 6 metres of crab walk · 8 tuck-up. Rest 25 seconds between rounds.
  Chin tucked on every roll. A grown-up watches the first few.
Cool-down: Cat and cow, Reach for your toes, Calf stretch.

You need: a wall, a cushion. Room: a room.
Easier: Roll sideways in a ball instead, and step 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.