Cross Jumps with a Stick Landing: Four Directions

On a cross marked on the ground with ropes, students jump forward, backward and sideways and must stop and hold for two seconds on every landing. It is low-intensity plyometrics that teaches knee control when changing direction.

How to play

1. Each pair marks a cross with two ropes and numbers the quadrants 1 to 4 with cones (3 min).
2. Two-foot jumps from the center to each quadrant with a 2-second stick; the partner watches for knees caving in (4 min).
3. Sequences called by the partner, such as 1-3-2-4, with a stick on every jump (4 min).
4. Single-leg jumps in two directions, only for students who landed well on two feet (4 min).
5. Each pair records how many controlled landings out of 10 they got on two feet and on one (5 min).

Rules

• A landing counts only if you hold 2 seconds without stepping or waving the arms for balance.
• Work on grass or a cushioned surface, never on wet ground.
• Crosses are at least 10 feet apart.
• Rest 30 seconds between sets to keep quality high.

Variations

Adaptations

• Ankle or knee injury: steps instead of jumps in the same sequence.
• Visual impairment: quadrants are marked with raised ropes and the partner guides by voice.
• Autism: the jump sequence is shown in writing and always in the same order.

Learning goals

• Land with control in several directions.
• Keep the knee aligned when changing direction.
• Progress from two legs to one only when technique allows.

Equipment for a class of 25

• cones: 60
• jump ropes: 30
• cards: 15

Teacher tip

If there are no ropes, field lines or chalk work. This is good knee injury prevention for students who play team sports.

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