Drill without ball 1: field preparation
First, place a triangle on ground with three marker barrels (cones).
Place logo disc (butterfly) on top of logo drum above.
If there is no such equipment near you, you can use water bottles or other items that are easy to find around you in place of logo plate.
No Ball Drill 1: Practical Method
First, I'll stand between these two logo discs facing logo keg and logo disc in front of me.
Just put one foot on ground and lean forward to pick up logo disk.
Lean forward and bend down to pick up logo disc.
Then lean forward and back for 10 reps on each leg.
Just do 3 sets of 10 reps for each leg.
You will feel a burning sensation in your legs. Although this exercise is purely based on bodyweight exercises, it burns calories because it works area around knees and buttocks over and over again.
They will help improve balance and even core strength, making them a great addition to your regular workout.
Practice standing with your left foot on ground without ball, front view from one side.
Practice without ball and land on your left foot, side view.
Practice putting your right foot on ground without ball, front view from one side.
Practice without ball and land on your right foot, side view.
Offside exercise two: field preparation
Use four marker discs and four marker shafts respectively and place eight markers in a circle separated by two.
If there is no such equipment near you, you can use water bottles or other items that are easy to find around you in place of the logo plate.
No ball exercise 2: practice method
Stand on one foot and try to touch each marker in turn with toe of other foot.
Turn clockwise, standing on your left foot.
Then circle counterclockwise once.
Then turn clockwise, standing on your right foot.
Finally, turn counterclockwise while standing on your right foot.
Do one set with your left foot and one set with your right foot. We consider this complete approach as one set of movements. Then do this three times and it's a great way to work those muscles and improve your balance.
Your attention is biggest motivation for Xiaobei!
May 18, 2023