Parkour Ground Work: Quadrupedal Movement and Cat Balance

Students learn parkour-style quadrupedal movement, coordinating hands and feet in every direction, and use it to travel balanced along benches as if they were low railings. They build core strength, coordination and balance.

How to play

1. Line up 5 rows of 5 students in front of 10-yard lanes marked with cones; teach the base position: hands under shoulders, knees a hand's width off the floor.
2. Block 1 (5 min): quadrupedal movement forward, backward and sideways, moving opposite hand and foot together.
3. Block 2 (4 min): quadrupedal movement with a change of direction when the student at the front of the row claps.
4. Block 3 (6 min): cat balance on the gym bench, hands and feet on top, moving forward and back without touching the floor.
5. Block 4 (5 min): a linked circuit: quadrupedal movement to the bench, cat balance along it, a controlled step down and a jog back.
6. Each row counts how many teammates finish the circuit without dropping their knees or falling off the bench.

Rules

• Knees never touch the floor during quadrupedal movement.
• Move slowly on the bench: safety comes before speed.
• One person per bench, and the next waits until the bench is clear.
• Mats are placed on both sides of every bench.

Variations

Adaptations

• Limited mobility: the student moves on mats at their own pace or works on balance sitting on the bench.
• Visual impairment: the student travels the bench with a guide who taps a shoulder to signal moving forward.
• Lower fitness: shorten the lane to 5 yards and rest between blocks.

Learning goals

• Coordinate arms and legs in quadrupedal movement.
• Keep balance on narrow, raised surfaces.
• Strengthen the core with parkour movements.

Equipment for a class of 25

• gym benches: 5
• mats: 10
• cones: 10

Teacher tip

Shoulders tire quickly, so alternate blocks with short breaks. Brace the benches with mats and check that they don't rock before use.

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