Drill 1:
- Start with feet normal width. Hold each position for a one-count.
- Rock forward on to the balls of your feet
- Stand up on your toes
- Come back down to balls of your feet (don’t let your heels touch)
- Stand flat
- Rock your weight back into your heels. Lift your toes if you can
- Repeat this sequence 3 times.
Drill 2:
Put your left foot in a “kickstand” so 80% of your weight is on the right. Run through the drill 1 positions with your right foot, keeping your left foot barely engaged. Do this twice through for each side.
Drill 3: “Tippy bird”
Stand on one leg. Hold a doorway / squat rack etc with the opposite hand to assist if needed. Hinge forward at the hips, keeping the hinged leg and torso in a straight line. Do 3-5 reps on each side.
To progress these drills:
- Perform all of drill 1 & 2 one-footed (3 sets each side total)
- Perform drills with your eyes closed
- Perform drills on a balance board
- Keep your hands behind your back
- Hold a small weight
- Hold a broom, stick clip etc. overhead
- Do some combination of these