Pool Noodle Slip-and-Roll Drill
In groups of three, one partner slowly sweeps a pool noodle at head height while the puncher ducks under it with a U-shaped roll, then counters on the mitts held by the third partner. It trains slipping, leg bend, reaction and teamwork.
How to play
- Form trios: sweeper with a noodle, mitt holder and puncher, each trio in a 10-by-10-foot space (2 min).
- Teach the roll: bend the knees, drop the head under the noodle and come up on the other side without bending forward at the waist (3 min).
- Block 1 (1 min per role): the sweeper moves the noodle slowly side to side and the puncher only rolls under it.
- Block 2 (90 s per role): after each roll the puncher throws a 1-2 on the mitts; rotate all three roles.
- Block 3 (90 s per role): the sweeper mixes high sweeps and pauses; if no sweep comes, the puncher keeps throwing three-punch combos.
- Wrap-up (2 min): each trio discusses whether they rolled with their legs or their back and picks its best sequence.
Rules
- The noodle travels at forehead height or higher and slowly, never at the face.
- Duck by bending the knees, not by rounding the back.
- Punch the mitts only, at about 60% power.
- If anyone gets dizzy or loses balance, the trio stops.
Variations
Easier
The sweeper calls "now" before each sweep.
Standard
Unannounced slow sweeps with a two-punch counter.
Harder
The sweeper can go both directions, and the puncher links roll, combo and a second roll.
Adaptations
- For limited mobility, slip by leaning the trunk from a chair and sweep the noodle higher.
- For students who are deaf or hard of hearing, the sweeper raises the noodle as a visual cue before each sweep.
- Fitter students add two squats between counters.
Learning goals
- Slip a moving object by bending the legs while keeping the guard up.
- Counter quickly after a slip.
- Cooperate in three roles to keep the drill safe.
Equipment for a class of 25
- pool noodles: 9
- focus mitts (pairs): 9
- foam gloves (pairs): 9
Teacher tip
Cut long noodles in half so they are easier to control. Early on many students just drop their head, so cue them to lower the nose to the holder's chest height by bending the knees.
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