Kick Step and Balance

Main target muscles:

• Quadriceps
• Hamstrings
• Gluteus
• Adductors

Top tips:

• Keep your feet shoulder-width apart
• Stabilize your trunk throughout
• Don’t kick the ball too hard
• Keep your chest lifted and spine neutral
• Keep the smooth transition throughout the movement
• Keep the body strong as you balance on one leg

Start position:

• Set ball up in neutral ball position
• Stand to the side of ball, slightly behind

Transitional phase:

• Take right foot, kick the ball, pushing it out to the side
• Open out the hip as you kick
• Take the hands behind the back to advance the move

Finish position:

• Return back to stand

Options:

Beginners

• Make the move smaller with a little kick
• Hold and balance each end for longer