Color Call Lunges | Friends

Quick Intro

Color Call Lunges adds a quick decision to every lunge. Three or four coloured cones sit on the floor behind and diagonally behind the performing partner. The calling partner stands in front, starts a timer and calls a colour. The performer steps back into a reverse lunge toward that cone, then returns to the centre, and the caller calls the next colour at once. After an agreed number of calls, often ten, the timer stops. Then the partners swap, and the faster total time wins.

How to do a good reverse lunge, stepping back, lowering the back knee toward the floor and keeping the front knee over the foot, is taught at Reverse Lunge. This guide covers the game: the layout, the calls, the timing and what happens when the wrong cone is picked.

What You’ll Need

Three or four cones or flat markers in different colours.
A clear, non-slip floor about three metres square.
A timer, held by the caller.

Setting Up

The performer stands at a centre spot. Place the cones within one long lunging step of that spot, behind them: one straight back, one back and to the left, one back and to the right, and, for a fourth, wider to one side and slightly back. Every cone is reached with a backward step, so every rep stays a reverse lunge. The caller stands two or three metres in front of the performer, facing them.

How to Play

The performer stands at the centre, facing the caller. Both partners agree the number of calls.
The caller starts the timer and calls the first colour.
The performer steps back toward that cone into a reverse lunge, with the back foot landing by the cone.
They drive back up to the centre.
As soon as they are back at the centre, standing tall, the caller calls the next colour.
After the last call, stop the timer when the performer is back at the centre.
Swap roles. The partner with the faster total time wins.

What Counts

The back foot lands by the called cone. Within a foot’s length of it.
A real lunge. The back knee lowers close to the floor and the body stays upright.
Back to the centre before the next call.
Wrong cone, try again. A lunge toward the wrong cone must be corrected: return to the centre, then lunge to the right one before the next call. The extra lunge costs time, which is the penalty.

The Caller’s Job

Call the colour as soon as the performer is standing at the centre, every time, so both partners get the same rhythm. The colour order is random, with no pattern. Two of the same colour in a row are allowed. Say each colour clearly.

Making It Fair

A less experienced performer can play with fewer cones, spaced wider apart, which makes the decision quicker and the target clearer. For example, two cones against four. Agree the layout before starting. Training With a Friend covers this kind of handicap.

Staying Safe

A clear, non-slip layout, with nothing between the cones for a foot to land on.
Flat markers are safer than tall cones if the foot might land close.
Glance back only when you need to. Learn where the cones are before the first call, so you are not twisting the head on every lunge.
Controlled lunges. A hurried step back is where ankles turn.

Common Mistakes

Leaning forward to look. The body stays upright.
Shortening the lunge for speed. It still has to go all the way down.
Guessing the colour. Wait for the call.
Drifting off the centre. Come back to the same spot each time, or the cones get further away.

Fitting It Into a Session

Color Call Lunges suits the warm-up, or a block of leg work in the middle of a session. Two or three rounds each, of ten calls, is enough. It also works well before field-sport training, since it pairs a decision with a movement, much like reactive agility drills. For session ideas, see Building a Partner Session.

Getting Better Over Time

Note the total time for ten calls. As it drops, add a cone, or raise the number of calls to fifteen.

Cone Touch Reactive Call has a caller send a partner sprinting to cones.
Lunge Tag turns lunges into a tag game.
Simon Says Squats is a listening game with squats.
Dare Ladder includes a lunge version.

FAQ

Why are all the cones behind?

So every rep is a reverse lunge. It keeps the movement the same for every call and gives a stable step back.

How far away should the cones be?

One long lunging step from the centre. The back foot should be able to land beside the cone comfortably.

What if I hit the wrong cone?

Come back to the centre and lunge to the right one. The clock keeps running.

Related to Reverse Lunge, Cone Touch Reactive Call and Lunge Tag.