Freestyle Drill

The freestyle drill is a bodyweight skill drill where you travel across the floor in a low, quadruped position using any hand-and-foot pattern you choose. It trains coordination, body control, and core stability as your opposite arms and legs work together.

Start on your hands and knees. Place your palms flat on the floor directly under your shoulders and spread your fingers slightly. Lift your knees just a couple of inches off the ground so you are balanced on your hands and the balls of your feet.

Pick a direction and begin moving by stepping one hand and the opposite foot forward at the same time. Then switch sides. You can mix forward, backward, and sideways steps, but keep each movement controlled and land softly. Stay low and keep your back flat as you travel.

Breathe steadily through your nose and keep your belly gently tight so your hips do not sag or shoot up. To make it easier, lift your knees a little higher or take smaller steps. To make it harder, keep your knees closer to the floor or change direction more often.

Fault: Your hips rise up and your legs almost straighten, turning the drill into an inchworm. Fix: Lower your knees back toward the floor and keep your back roughly parallel to the ground.

Fault: Your hips sway side to side or sag toward the floor. Fix: Brace your core as if someone is about to poke your stomach, and take smaller, quieter steps.

Fault: You hold your breath or rush through the drill. Fix: Exhale as you step, and slow down enough that each hand and foot placement feels deliberate.