Inchworm Walk Relay

In a relay, students move like an inchworm: from standing, they walk their hands out to a plank, then walk their feet up to their hands with small steps. Students build shoulder and core strength and hamstring flexibility.

How to play

1. Teams of five line up behind a start cone with another cone 8 yards away. One beanbag per team as the baton (2 min).
2. Teach the inchworm: stand, put hands on the floor near the feet, walk the hands out to a plank, then walk the feet up to the hands with legs as straight as possible (3 min).
3. Relay: the first student inchworms to the far cone, runs back and hands the beanbag to the next. Two full rounds (4 min).
4. Challenge round: in each plank, tap the opposite shoulder with one hand before moving the feet (3 min).
5. Team round: the whole team inchworms at once in a line and must reach the cone without passing each other (2 min).
6. Hamstring and wrist stretches (1 min).

Rules

• The hips do not sag in the plank; if they do, stop and reset.
• Knees may bend slightly when walking the feet in.
• Run back outside the other teams' lanes.
• Wrist pain means using fists or forearms.

Variations

Adaptations

• Limited mobility: in a wheelchair, push 4 yards using the hands on the wheels and do chair push-ups on the armrests at the cone.
• Shy students: the team round means nobody is watched alone.
• Lower fitness: does the inchworm with knees down in the plank.

Learning goals

• Build shoulder, arm and core strength using body weight.
• Develop flexibility in the back of the legs.
• Control plank posture while moving.

Equipment for a class of 25

• cones: 10
• beanbags: 5

Teacher tip

Many students take hand steps that are too long and their hips sag, so cue small steps. If the floor is dirty or cold, move inside or lay yoga mats in a row.

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