This lower-body strength challenge trains control, balance, and body awareness — using just a tennis ball and a flat household object like a book or plate.

Here’s how it works: place the tennis ball on a flat surface, hold it with both hands, and step back into a controlled lunge — keeping your front foot flat and your chest tall. The goal is to complete 10 lunges (alternating legs) without letting the ball fall off the plate.

If the ball drops, that’s okay — reset and continue. The real focus is on staying balanced, moving with intention, and building strength through control.

At RD Coaching, we take everyday movements and turn them into playful, purposeful challenges — so kids develop real strength while staying engaged.

Task:
- As many consecutive repetitions as you can get in 30 seconds.
- Best out of 3 rounds
Rules:
- The ball cannot fall off
- Must be alternating feet
- The front foot stays flat, and the back knee must touch the ground.

Record and beat your scores over the course of the 2 weeks.