# Squat Thrust Balance Joust

Partners balance in a squat on the balls of their feet and attempt to tip each other off balance using only light palm-to-palm contact or feints. Pairs play a quick series of rounds and can rotate partners.

**Time:** 5 minutes. UWT plan allocating 5 minutes for setup, safety framing, two partner rounds, and a brief check-in
**People:** 4 to 24. Pairs facing each other; odd participant acts as referee/timer or pairs with facilitator

## Choose this exercise

**Purpose:** Awaken physical alertness and focus through a short, controlled balance challenge in pairs.
**Use it when:** Use during mid-session energy slumps or quick transitions when the room needs physical movement and focus.
**Skip it when:** Skip when participants have knee, ankle, or hip mobility limitations, slick flooring, tight spaces, or when close physical contact is inappropriate.

## Materials and tools

- Open floor space with clear footing

## Before participants arrive

1. Clear a level open space free of furniture, cords, and slippery surfaces so people have room to stumble safely without hitting objects.

## Say this to open

Find a partner and stand facing each other about two feet apart. We are going to play a light balance challenge. You will crouch down with feet together, balancing on the balls of your feet, hands up at chest level with open palms. The goal is to make your partner move a foot or touch the ground using only light touches against their open palms, or by pulling your hands back so they overbalance. If you prefer not to balance or make physical contact, you can serve as official referee and scorekeeper.

## How to run it

### 1. Pair up and set stance (1 minutes)

Participants pair up and stand 60 centimeters (about two feet) apart. If there is an odd person, offer them the referee role or pair them with the facilitator. Partners place feet together, bend their knees into a low crouch, and rise onto the balls of their feet. Both hold their hands up at chest height with palms facing forward.

### 2. Round 1 best of three (2 minutes)

Partners attempt to make the other person lose balance (taking a step, lowering heels, or touching the floor). The only allowed contact is palm against palm. Participants may push lightly or fake a push by withdrawing their hands. First to cause their partner to lose balance two out of three times wins the pair match.

### 3. Switch partners and Round 2 (1 minutes)

Partners rotate to a new person nearby and repeat a best-of-three round under the same rules.

### 4. Cool down and debrief (1 minutes)

Invite the whole room to stand upright, shake out their legs, and take two shared reflection comments.


## Debrief questions

- What tactic proved more effective: aggressive pushing or sudden yielding?
- How did anticipating your partner's movement change your own physical stability?

**Finished output:** Completion of paired rounds of a physical balance energizer.

## Remote

Squat Thrust cannot run online in its physical touch format without becoming a completely different game. For remote teams, run an alternative reaction exercise such as 'Mirror Hands' where pairs turn cameras on and take turns leading subtle hand and torso movements that the other must track instantly.

## Hybrid

Hybrid play is not equivalent. Run the physical version exclusively between in-person pairs, while remote attendees partner with each other over video using the 'Mirror Hands' non-contact reaction challenge.

## Access and participation choices

- Participants can opt out of squatting and physical contact to act as referee, judge, or timer.
- Participants can modify the stance by keeping flat feet on the ground or doing seated palm-press reaction drills.

## If the session gets stuck

**Participants push too aggressively, creating a risk of falling backward.**

Pause the round immediately. Remind the group that the mechanic relies on light touches, balance, and dodging rather than forceful shoving.

**An odd number of participants leaves one person without a partner.**

Assign the extra participant as the official timekeeper and referee for neighboring pairs, or pair them directly with the facilitator if comfortable.


## Terms used here

- Bumpers-up: A defensive stance where hands are raised in front of the chest with open palms facing outward.

## Sources and adaptation

Observed in Playmeo library, attributed there to Mark Collard.

Retained the core Playmeo mechanic: 60 cm stance, squatting on balls of feet, bumpers-up hands, palm-only contact, and best-of-three rounds. Added safety boundaries, explicit referee roles for non-contact choice, neutral examples, remote/hybrid limitations, and structured debrief questions.

[Playmeo](https://www.playmeo.com/activities/energizer-warm-up-games/squat-thrust)

[Playmeo](https://www.playmeo.com/activities/energizer-warm-up-games/squat-thrust/)

Current run sheet: https://unitedwetransform.com/exercises/fun-partner-energiser-with-balance-challenges-squat-thrust/