Falling Stick: Lunge and Catch

In pairs, one student holds a stick upright and lets go; the other has to lunge and catch it before it hits the ground. It primes the lunge pattern, reaction time and knee stability before a strength session.

How to play

1. Review the forward lunge: long step, tall torso, front knee tracking over the foot and back knee close to the floor (2 min).
2. In pairs, one holds the stick upright on the floor and the other stands one lunge away; on the signal the stick is released and the partner lunges to catch it (3 min).
3. Change direction: side lunge and diagonal reverse lunge to reach the stick (3 min).
4. Final challenge: the releaser moves half a foot farther away each time the partner catches it with good form (2 min).

Rules

• The stick is released, never pushed or tossed toward your partner.
• A catch only counts if the front knee does not cave in.
• Pairs stay at least 10 feet apart from each other.
• Switch roles every five attempts.

Variations

Adaptations

• Limited mobility: catch the stick from a seated position by leaning and reaching.
• Visual impairment: replace the stick with a bell ball that is dropped and located by sound.
• Knee injury: take a short step without lowering the hips, focusing only on reaction.

Learning goals

• Prime the lunge pattern in several directions before strength work.
• Improve reaction time while keeping the knee aligned.
• Work with a partner to raise the difficulty step by step.

Equipment for a class of 25

• sticks: 15

Teacher tip

If there are not enough sticks, broom handles or long cardboard tubes work. Remind students that lunge quality matters more than the catch.

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