Kick with Board

This is a standing balance and control drill. You slowly kick one leg forward, lower it back down, and then repeat on the other side. It trains hip mobility, single-leg balance, and steady control through your hips and standing leg.

Stand tall with your feet about hip-width apart. Let your arms hang at your sides or hold them slightly out for balance. Pull your ribs down and gently brace your midsection.

Shift your weight onto one foot. Keep a small bend in that standing knee. Raise the other leg forward with the knee almost straight, lifting only to a comfortable height without leaning back. Lower the leg back to the start with control, then switch sides. Move at a slow, smooth pace and keep your hips level.

Breathe in through your nose and out through your mouth, keeping your stomach lightly tight as if you were about to be tapped on the belly. To make it easier, keep the kick low and lightly tap the floor between reps. To make it harder, pause for a moment at the top of each kick or reach the opposite arm forward.

Fault: Throwing the leg up and letting it drop. Fix: Lift and lower the leg under control, as if you were moving it through thick water.

Fault: Leaning back or arching the lower back to get the leg higher. Fix: Only kick as high as you can while keeping your ribs stacked over your hips.

Fault: Locking the standing knee or letting the hip sag outward. Fix: Keep a soft bend in the standing knee and keep your hips facing forward and level.