Wall Sit Relay

In teams, one student holds a wall sit while a teammate runs out and back; when the runner returns, they tap the sitter's shoulder and take their place. It combines isometric leg strength with running in a team lap challenge.

How to play

1. Make five teams of five next to a wall. Place a cone 15 yards in front of each team (2 min).
2. Teach the wall sit: back flat on the wall, knees at 90 degrees over the ankles, arms crossed or at the sides. Practice for 20 seconds together (2 min).
3. On the whistle, the first student sits and the second runs around the cone and back. The runner taps the sitter's shoulder and takes the wall sit, and the former sitter runs.
4. The rest of the team stands and cheers. Each round trip completed is a point. Block of 5 minutes (5 min).
5. Rest 2 minutes with a quad stretch. Second 5-minute block: the team tries to beat its score (7 min).
6. Wrap-up: each team shares its improvement and how it organized itself (2 min).

Rules

• Knees never go below 90 degrees or past the toes.
• If someone cannot hold it, they raise to a higher sit but do not stand up.
• Breathe normally; do not hold your breath.
• The exchange is a shoulder tap, not a push.

Variations

Adaptations

• Limited mobility: a student using a wheelchair replaces the wall sit with wall push-ups and does their run in the wheelchair.
• Autism or shyness: may keep the same spot in the relay order every block.
• Lower fitness: uses a higher sit and the team values it the same.

Learning goals

• Build muscular endurance in the legs.
• Hold a safe, well-aligned isometric position.
• Set a team goal and check the improvement.

Equipment for a class of 25

• cones: 5
• stopwatch: 1

Teacher tip

Students often sink too low or lean away from the wall, so check form as you circulate. Make sure the wall has no ledges and the floor is not slippery.

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