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Sport climbing · Basic · b1

Silent feet and floor-is-lava

At home 10 min 1 player One room, park

Ready when: nothing, this is the first card.

Start a session

What you are learning

Placing each foot quietly and exactly, the way a climber steps onto a hold. On a wall, a foot put down once and silently stays on; a stamped or shuffled foot slips.

Words on this card Hold, Quiet feet, Mat
Hold
Something on the wall to grip or stand on.
Quiet feet
Placing the foot on a hold softly and exactly, once.
Mat
The thick landing mat, and the tape line on the wall that feet must not go above.

Set up

A line of chalk marks or cushions as "holds"; a mat.

Weather: dry ground

The base setup for sport climbing

Show it first for the one teaching

  1. Look at the next mark before you move.
  2. Step onto it on tiptoe, putting the foot down once with no sound.
  3. Cross the marks on one foot, then sideways, then crawling and bear-walking.

Your part while they practise

Listen for noisy feet.

Step by step

  1. Cross the marks on tiptoe without a sound.
  2. Then on one foot.
  3. Then sideways.
  4. Crawl and bear-walk between marks.

How much: 6 crossings 10 min a session 3 days a week

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

The game: The floor is lava

Step only on the marks; every noise or a foot on the floor costs a point.

Who plays: 1 or more, taking turns; you listen.

How to play, turn by turn
Turns
  1. Each player starts with 10 points
  2. Cross the line of marks from start to finish
  3. You call "noise" for every sound you hear
  4. 3 crossings each, a new way each time
Fair play
A grown-up crosses with eyes closed after looking once.
Points
Start with 10; lose 1 point for each noise.
Fouls
Lose 2 points
  • A foot touches the floor (the lava)
  • A foot is placed twice on the same mark
  • Running instead of stepping
Winning
The most points left after 3 crossings.
Stars
  1. 6 points for 1 star
  2. 8 points for 2 stars
  3. 10 points for 3 stars

Easier or harder

Easier

Big marks.

Harder

Small marks and slower.

What you will see, and what to say

  • the feet stamp Place your foot quietlyLike a cat.
  • the child looks late Look at the next step firstEyes, then foot.

Self-check

8

Cross 8 marks with no noise, twice.

Stop and get a coach when

Ankle pain.

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 foot precision, balance.

awiseathlete.com/sports/sport-climbing/sport-climbing-b1