Partner Leapfrog Relay | Friends

Quick Intro

Partner Leapfrog Relay turns playground leapfrog into a race. One partner crouches in a low, tucked position. The other places both hands on the crouching partner’s back and vaults over, legs apart, landing a stride ahead. The partner who just landed crouches down at once, and the partner who was crouching stands, steps forward and vaults over them. The pair keeps alternating like this down the course, and the first pair over the finish line wins.

Every leap swaps the roles, so both partners vault and both crouch on every trip. The nearest solo exercise is the Broad Jump, which uses the same two-foot take-off and landing. The vault, with the hands on a partner, is taught here in full.

What You’ll Need

A flat, clear, non-slip course of about 15 to 30 metres. Grass or a gym floor is ideal.
A start and finish line, and a timer if only one pair is racing.

What It Works

Leapfrog is a repeated jump, a short arm support and a crouch, again and again.

Front of the thigh (quadriceps, rectus femoris), glutes (gluteus maximus) and calves (gastrocnemius), which drive each take-off and absorb each landing.
Hip flexors (iliopsoas) and inner thigh muscles (adductors), which lift the legs and open them wide to clear the crouching partner.
Triceps (triceps brachii) and the front of the shoulder (anterior deltoid), which take some weight through the hands at the top of the vault.

The Technique

The crouch

The crouching partner is the vaulter’s support, so the crouch must be low and very still.

Squat down with the feet a little wider than hip-width.
Tuck the head down toward the knees, with the chin tucked in.
Put the hands on the knees, or on the ground for a lower crouch.
Round the back slightly and hold firm. Brace the stomach.
Stay completely still until the vaulter has landed. Never stand up or lift the head while someone is going over.

A shorter vaulter needs a lower crouch. Hands on the ground gives the lowest position.

The vault

Stand a step behind the crouching partner.
Take a short step or two in and place both hands flat on the middle of their back, near the shoulders. Never on the head or neck.
Jump from both feet, opening the legs wide so they pass either side of the crouching partner.
Press lightly through the hands as you pass over. The legs do most of the work. The hands steady you and add a little lift.
Land on both feet a stride beyond, knees bent to absorb it.

The swap

As soon as you land, take one more step forward and crouch down yourself. The partner behind you stands, steps in and vaults. The rhythm is: vault, land, step, crouch.

Finding a pace

Walk the first round, with one leap at a time and a pause between. Once each vault and crouch is clean, speed up the swaps. Most time is lost in getting into the crouch and back up, so a quick, steady crouch matters more than a big jump.

How to Play

Both pairs start at the line, one partner crouching, the other behind.
On the signal, the first vault goes.
Keep alternating leaps to the finish.
The first pair whose leading partner crosses the line wins. With one pair, time the run and try to beat it.

What Counts

A finish counts with continuous alternating leaps all the way. No running between.
A fall ends that attempt. Check on each other before going again.
A foul is pushing off the head or neck, or a crouching partner lifting up mid-vault.

Making It Fair

Height is the big factor. A tall vaulter clears a short crouch easily, while a short vaulter can struggle over a tall crouch. Adjust:

The taller partner crouches lower, with hands on the ground.
Shorten the course for a mismatched pair racing a matched pair.

A very large height difference in either direction makes the vault awkward and unsafe, so pick a closer partner in that case.

Staying Safe

Hands on the back only, never on the head or neck.
The crouching partner stays tucked and still until the vaulter has landed.
Flat, clear, non-slip ground.
Land on both feet with bent knees.
Adjust the crouch height for any height difference.

Common Mistakes

Crouching too high. The vaulter catches a knee. Go lower.
Lifting the head to watch. The vaulter’s leg or knee can catch it. Keep the head tucked.
Pushing hard through the hands. It shoves the crouching partner forward. Jump with the legs.
Landing stiff-legged. Bend the knees on every landing.

Fitting It Into a Session

It works as a warm-up game, a light conditioning block or a relay for a group. Two to four runs of the course, with rest between, is plenty. With a group, pairs can race in lanes.

Three-Legged Race is another playground race for pairs.
Partner Standing Broad Jump Chain is a jumping relay without the vault.
Broad Jump trains the two-foot take-off and landing alone.

FAQ

Where exactly do I put my hands?

Flat on the crouching partner’s upper back, around the shoulder blades. Never on the head or neck.

Hands on the knees or the ground?

Hands on the knees gives a higher crouch, which suits two partners of similar height. Hands on the ground gives the lowest, steadiest crouch, for a shorter vaulter or a newer pair.

Is it safe for adults?

Yes, with a low, still crouch, a light hand press and a flat surface. Adults are heavier than children, so the hand position and the still crouch matter even more.