Sneaker
An exercise that trains speed, agility, coordination, and quick change of direction.
- 10+ years
- Group size: 1+
- Duration: 30 min
- Alternative physical activities
- Gym / Sports hall
- Open space
- Cones
- Hurdles
- Gym Mat
Smyger'n is an exercise that tests both agility and speed, and clearly demonstrates a type of speed that isn't about running straight ahead.
At the starting signal, participants perform a forward roll on the mat before running out to the cone. From there, on their way back, they must alternate between jumping over and crawling under all the hurdles. The middle cone must be rounded on the way to each new hurdle, and all hurdles must be passed before participants run to the finish line. The order of the hurdles can be
Variations
- Change the surface, the distance from the start to the cone, and from the cone to the hurdle. The forward roll can be replaced with another exercise or obstacle, for example, jump squats, crawling, or creeping.
- As an extra challenge, participants can carry a heavy ball, or dribble/guide a ball through the course. The exercise is well suited as a relay.