Inversion Ladder: From Shoulder Stand to Handstand at Your Level
Five stations of increasing difficulty for getting upside down: shoulder stand, feet on bench, dolphin, wall handstand and spotted handstand. Each student picks a starting point, sets a goal and checks it.
How to play
- Walk through the five stations with their pass criteria posted on the wall (4 min).
- Each student marks their starting station and a realistic goal for today on their card (2 min).
- Practice block one: 4 minutes per chosen station, with a partner timing and checking the criterion (10 min).
- Block two: if you passed, move up; if not, try a variation of the same station (10 min).
- Wrap-up: everyone notes whether they hit their goal and what they'd do next lesson (4 min).
Rules
- Every station always has a partner watching.
- Move up only after meeting the written criterion.
- For the wall handstand, walk your feet up the wall; never kick into it.
- If you get dizzy, sit down and wait it out before going back.
Variations
Easier
Work in the first three stations.
Standard
Choose a station and move up at least one.
Harder
Link two different inversions without stopping (for example, shoulder stand into a backward roll to a squat).
Adaptations
- High blood pressure or eye conditions: stations 1 and 2 with the head above the heart (supported shoulder stand and feet on a low bench).
- Limited mobility: seated arm-support work on the bench and serve as timekeeper.
- Deaf or hard-of-hearing students: criteria are written at each station and block changes are signaled with a raised hand.
Learning goals
- Choose your own level with clear criteria.
- Set and review a lesson goal.
- Progress safely in inverted balances.
Equipment for a class of 25
- mats: 12
- gym benches: 2
- level cards: 30
Teacher tip
Laminate the criteria cards and post them at eye level. The usual problem is choosing out of pride: require the previous station's criterion to be shown to a partner.
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