Knees and Shoulders: Quick Duels to Warm Up

Short partner duels where you try to tap your partner's knees or shoulders with your palm while protecting your own. It wakes up the legs, reflexes and low footwork.

How to play

1. Ankle, knee and shoulder mobility plus side shuffles in a defensive stance (2 min).
2. Knee duel: 20 seconds per duel, each gentle palm tap scores a point. Rest 10 seconds and go again (2 min).
3. Shoulder duel, same idea, without turning your back (2 min).
4. New partner, mixed duel: the teacher calls 'knees' or 'shoulders' in the middle of the duel (2 min).

Rules

• Head always up: never duck to tap; bend your legs instead.
• Tap with an open, gentle palm; pushing or hitting cancels the point.
• Each pair keeps to its own space, two meters from others.
• Count your own points and accept your partner's.

Variations

Adaptations

• Wheelchair users: shoulder duel with a partner sitting on a bench at the same height.
• Students with an ankle injury: shoulder duel in place, no footwork.
• Students who dislike contact: duel by tapping with a pool noodle.

Learning goals

• Activate the lower body with short movements.
• Improve reactions and dodging.
• Compete with fair play and respect.

Teacher tip

Show how to get low by bending the legs first so nobody leads with their head. Pair students of similar height and switch partners often so the same rivalries don't build up.

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