The sitting stance
Ready when: nothing, this is the first card.
What you are learning
The chaser's crouching stance: feet close together, weight on the toes, heels lifted, thighs low and chest up, ready to rise and run the instant a kho comes. A fast rise catches runners.
Words on this card Chaser, Runner, Kho, Sitting stance
- Chaser
- A player on the chasing team; the active chaser is the one up and running.
- Runner
- A player on the other team who tries not to be touched.
- Kho
- The touch from behind plus the word "kho" that passes the chase to a sitting chaser.
- Sitting stance
- Crouching with the feet close together, weight on the toes, heels up, ready to rise.
Show it first for the one teaching
- Crouch in a "square" facing the opposite way to your neighbour.
- Feet close together, weight on the toes, heels lifted, thighs low, chest up.
- Hold still, then on a clap rise and run 5 m.
Your part while they practise
Show the stance from the side and the front.
Step by step
- Crouch facing the opposite way to your neighbour.
- Feet close together, weight on the toes, heels lifted, thighs low.
- Hold 10 seconds.
- On a clap, rise and run 5 m.
How much: 5 holds and 5 rises 6 min a session 4 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Stance race
Hold the stance, then race to a cone on the clap.
Who plays: 2 children against each other, or the child against you.
How to play, turn by turn
- Turns
- Both crouch in the stance side by side
- Count a hold of 10 seconds; then clap at any moment after
- On the clap, rise and race to a cone 5 m away
- 5 races
- Fair play
- A grown-up starts 2 m behind.
- Points
- 1 point for a still hold to 10; 2 points for winning the race.
- Fouls
- No points that race
- Heels down on the floor
- Moving before the clap
- A hand on the floor to push up
- Winning
- The most points after 5 races.
- 5 points for 1 star
- 9 points for 2 stars
- 12 points for 3 stars
Easier or harder
A shorter hold.
A longer hold, then rise and run.
What you will see, and what to say
- the heels are on the floor
Weight on the toes
Heels up, ready. - the back is round
Chest up
Look ahead.
Self-check
Hold the parallel-toe stance for 10 seconds, 3 times in a row.
Stop and get a coach when
Pain in the knee or ankle.
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 stance, leg strength.
awiseathlete.com/sports/kho-kho/kho-kho-b1