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Cycling · Intermediate · i7

Roll over sticks and down a kerb

Park or court 10 min 1 player Park, ground or field

Ready when: Ride a straight lane, seated and standing (b6) done.

Start a session

What you are learning

Riding over bumps and down a low step. Come in standing on level pedals, let the bike roll under you with soft arms and legs, and for a kerb push the arms straight as the front wheel drops while the hips go back.

Words on this card Brake lever, Pedals level, Kerb
Brake lever
The levers on the handlebars that slow the wheels. Each lever works one wheel; check which is which.
Pedals level
Both pedals at the same height, one forward and one back, so the rider can stand up evenly.
Kerb
The raised edge between a path and a road.

Set up

Thin sticks or branches; a low kerb away from traffic; helmet and gloves.

Weather: dry ground

The base setup for cycling

Show it first for the one teaching

  1. Ride slowly toward a stick, standing, pedals level, body a little low.
  2. Let the bike roll over it while your arms and legs bend like springs.
  3. At the kerb, look past the edge, not down at it.
  4. As the front wheel drops, let the arms straighten and push the hips back.

Your part while they practise

Watch the arms and legs.

Step by step

  1. Come in standing, pedals level.
  2. Let the bike roll over the stick with soft arms and legs, body low.
  3. Ride slowly down the low kerb, looking past the edge.
  4. Let the arms straighten as the front drops, hips back.

How much: 8 sticks and 5 kerbs 10 min a session 2 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Copy the line

The first rider shows a line over the sticks, the others copy it.

Who plays: 2 or more riders taking turns to lead; you judge.

How to play, turn by turn
Turns
  1. Scatter 4 sticks over a 15 m strip
  2. The leader rides a line over 3 of them
  3. Each follower rides the same line
  4. Next rider leads. 4 turns each
Fair play
A grown-up leader picks a line that they say aloud first.
Points
A follower scores 1 point for each stick rolled over on the leader's line; the leader scores 1 point for each follower who misses one.
Fouls
No points for that ride
  • Braking on the stick
  • A foot down
  • Riding sitting down
Winning
The most points after everyone has led 4 times.
Stars
  1. 6 points for 1 star
  2. 10 points for 2 stars
  3. 14 points for 3 stars

Easier or harder

Easier

A chalk line, then a thin stick.

Harder

Several sticks in one run.

What you will see, and what to say

  • stiff arms bounce the wheel Soft arms, let it rollBent elbows soak up the bump.
  • the child brakes on the stick Brake before, roll throughBrakes off while the wheel goes over.
  • they lean forward down the kerb Long arms, hips backWeight back as the front drops.

Self-check

4of 5

4 of 5 sticks rolled over without a foot down.

Stop and get a coach when

Anything higher than a low kerb, or any drop or jump.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains obstacles, absorbing bumps.

awiseathlete.com/sports/cycling/cycling-i7