Medicine Ball Squat-and-Pass Chain
Each team forms a single-file chain: the medicine ball is handed back player to player, and each student does a squat touching the ball to the floor before passing it. The last student runs to the front, so the chain moves toward the finish.
How to play
- Make four teams of six standing in single file about 3 feet apart behind a start line. The finish is 20 yards away, marked with cones (2 min).
- Teach the squat with the ball: feet hip-width, ball close to the chest, lower until the ball touches the floor and stand up with a straight back (3 min).
- On the signal, the first student squats and hands the ball overhead to the student behind, who repeats. Nobody throws: the ball is handed over.
- When it reaches the last student, they run with the ball to the front, stand about 3 feet ahead of the first student and start again. The line moves forward.
- The first team to get everyone across the finish wins. Three races, switching between overhead passes and side passes with a twist (8 min).
- Quad and back stretches (3 min).
Rules
- The ball is always handed over, never thrown.
- A squat counts only if the ball touches the floor with a straight back.
- Runners carry the ball close to the chest.
- If the ball drops, the chain stops, the ball is picked up with a squat and play continues.
Variations
Easier
Use a foam ball instead of a medicine ball and a finish at 12 yards.
Standard
2-pound medicine ball, finish at 20 yards, overhead and side passes.
Harder
Two balls in the chain at once, or a small jump at the top of each squat.
Adaptations
- Limited mobility: in a wheelchair, receive and pass the ball with a forward trunk lean, and the team adjusts the spacing.
- Visual impairment: the teammate in front calls "Ball!" before placing it in the student's hands.
- Lower fitness: may do a half squat or use a foam ball.
Learning goals
- Build leg strength with correct squat technique.
- Handle a light weight safely when passing.
- Cooperate so the chain moves smoothly.
Equipment for a class of 25
- 2-pound medicine balls: 4
- cones: 8
Teacher tip
Rushing makes students round their backs when squatting; if you see that, pause the race and reset. Check that the medicine balls are not torn or leaking.
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