Base Body Traffic Light: Where to Step and Kneel
Students learn where a flyer may place weight on a base using a traffic-light code: green on hips and shoulders, yellow on thighs, and red on the lower back, neck and stomach. The focus is injury prevention and good base posture.
How to play
- In 3 minutes, show the green, yellow and red zones on a volunteer on all fours and give each group of three a traffic-light card.
- Groups of three on mats: base, flyer and observer. The base gets on all fours, hands under shoulders and knees under hips, back flat.
- The flyer climbs on with one knee on the base's hip and one hand on the shoulder. The observer calls "green" or "red"; on red, the flyer gets down and retries.
- Four climbs per flyer, rotating roles every 3 minutes until everyone has had all three jobs.
- Second level, 3 minutes: the base lies face up with knees bent; the flyer places hands on the base's knees, never on the stomach.
- Wrap-up: each group marks one corrected mistake on its card and shares it.
Rules
- Nothing goes on the middle of the base's back, neck or stomach.
- If the base's back sags, the base calls it and the flyer gets down.
- Climb on and off slowly, never jumping onto a partner.
- The observer may stop the stunt.
Variations
Easier
Have the flyer place one knee and both hands while keeping the other foot on the floor.
Standard
Climb with knees on hips and hands on shoulders on both the all-fours and lying base.
Harder
Add a seated base and have the group pick the green zones without the card.
Adaptations
- Limited mobility: be the observer with the card and give the calls.
- Visual impairment: mark green zones with textured ribbons that can be felt.
- Weaker bases: pair them with light flyers and load for only 3 seconds.
Learning goals
- Identify safe contact zones on a base's body.
- Hold a stable all-fours position with a neutral spine.
- Correct contact errors using shared vocabulary.
Equipment for a class of 25
- mats: 9
- cards: 9
Teacher tip
This lesson prevents most low-back complaints: return to the traffic light whenever a flyer steps on the middle of the back. Post the cards on the gym wall for the whole unit.
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