Base School: Building a Rock-Solid Platform
A technique lesson to master the most common base positions: all fours, kneeling lunge and lying face up with knees bent. Students build core strength, alignment and the stability every pyramid needs.
How to play
- Pairs on mats. Key idea in 2 minutes: the base is a table; shoulder over hand, hip over knee and abs tight.
- Table test (4 minutes): one partner holds all fours while the other gives gentle side pushes for 10 seconds; no movement means a pass. Switch every 30 seconds.
- Kneeling lunge (4 minutes): one knee down, other foot forward at 90 degrees; the partner places hands on the base's shoulders and loads half their weight for 10 seconds.
- Lying base (4 minutes): face up with feet flat; the partner presses the knees down and the base holds 10 seconds without letting them open.
- Real load (3 minutes): each base picks their best position and supports a flyer for 5 seconds with the teacher nearby.
- One-minute wrap-up: each student names the position that felt most stable.
Rules
- Flat back and tight abs; if the back hurts, stop.
- Pushes are gentle and gradual, never shoves.
- Elbows not fully locked, fingers pointing forward.
- A base takes real weight only after passing the table test.
Variations
Easier
Use only all fours and the kneeling lunge, with softer pushes and 5-second holds.
Standard
Work all three positions with 10-second pushes.
Harder
Hold 15 seconds against pushes from any direction with one eye closed.
Adaptations
- Limited mobility: be a seated base resisting shoulder pushes.
- Hearing impairment: use a shoulder tap as the start and stop signal.
- Lower fitness: hold 5 seconds and rest twice as long.
Learning goals
- Hold the basic base positions with good alignment.
- Brace the core to resist outside forces without losing posture.
- Judge which base fits a given stunt and partner.
Equipment for a class of 25
- mats: 13
- stopwatch: 1
Teacher tip
Watch the hips of bases on all fours: if they sink, the back sags and the load lands on the lower back. Safe bases are built in these drills, not improvised in the pyramid.
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