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More Exercises For The Development Of Control And Technique

Jaden Cox

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Published in Master Studies II: More Exercises For The Development Of Control And Technique

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In order to improve your control and technique, it is important to practice a variety of exercises. These exercises will help you to develop the strength, coordination, and balance that you need to perform at your best.

Master Studies II: More Exercises for the Development of Control and Technique

by Alison A. Armstrong

4.8 out of 5

Language	:	English
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Balance Exercises

Balance exercises help to improve your stability and coordination. This can be beneficial for a variety of activities, such as walking, running, and playing sports.

Single-leg stance: Stand on one leg for 30 seconds to 1 minute. Repeat on the other leg.
Double-leg stance: Stand with your feet shoulder-width apart. Bend your knees and lower your body until your thighs are parallel to the ground. Hold for 30 seconds to 1 minute.
Heel-toe walk: Walk forward by placing your heel on the ground and then stepping forward with your toes. Repeat for 20-30 steps.
Side-to-side walk: Walk sideways by stepping to the side with one leg and then bringing the other leg to meet it. Repeat for 20-30 steps on each side.
Balance board: Stand on a balance board and try to maintain your balance for as long as possible.

Coordination Exercises

Coordination exercises help to improve your ability to move your body in a controlled and coordinated manner. This can be beneficial for a variety of activities, such as playing sports, dancing, and playing musical instruments.

Clapping: Clap your hands together in front of you, behind your back, and overhead.
Jumping jacks: Jump up and spread your legs and arms out wide. Then jump back down and bring your legs and arms back in.
Heel-toe taps: Stand with your feet shoulder-width apart. Tap your left heel to your right toe, and then tap your right heel to your left toe.
Cross crawls: Start in a tabletop position. Bring your right hand to your left knee and then your left hand to your right knee.
Agility ladder: Run through an agility ladder, placing one foot in each square.

Strength Exercises

Strength exercises help to improve your strength and power. This can be beneficial for a variety of activities, such as lifting weights, playing sports, and performing manual labor.

Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your body until your thighs are parallel to the ground. Press back up to the starting position.
Lunges: Step forward with one leg and bend your knee so that your thigh is parallel to the ground. Push back up to the starting position and repeat with the other leg.
Push-ups: Start in a plank position. Lower your body by bending your elbows and touching your chest to the ground. Press back up to the starting position.
Pull-ups: Hang from a bar and pull your body up until your chin is above the bar. Lower back down to the starting position.
Deadlifts: Stand with your feet hip-width apart. Bend over at the hips and knees and grasp a barbell with an overhand grip. Lift the barbell up to your waist and then lower it back down to the ground.

Flexibility Exercises

Flexibility exercises help to improve your range of motion and reduce your risk of injury. This can be beneficial for a variety of activities, such as playing sports, dancing, and performing yoga.