WORKOUT

We start on the floor.

TOUCH THE FLOOR (HAND)

Stand on one leg and choose points on the floor that you want to touch with your finger.
Next to you, in front of you and behind you. Touch these points without falling over.
Each time you tap a point, you must return to your starting position and stand up straight.
Take your time and concentrate on your body. If you realise that you are swaying, concentrate on a point that is not moving to regain control.

Don’t forget the second leg.

TAP THE FLOOR (FOOT)

Then repeat the exercise with the foot you are not standing on. Tap the points without putting your foot down. Use the same points or choose different ones.
To challenge yourself a little, the starting position is slightly different.

Stand upright and bend your leg in front of your body before tapping again.

TAP YOUR FOOT (FRONT, BACK)

Stand on one leg and touch your foot with your hand. Alternate between front and back.
Keep your balance and concentrate on a point that is not moving.
You can perceive your foot peripherally in order to touch it.

10 times in front and 10 times behind, then switch feet.

GAME: TAP
If you have a teammate, you can play tap.
One person stands on one leg and the other person holds out their hand to tap.

You can tap in front, behind and next to you and this time the height can also be different.
The important thing is that you must not move your foot to tap the hand.

When you feel safe on the ground, you can switch to stones.

WALKING ON STONES

Find a place where you have lots of stones together. For example, on a playground, in a park or by a lake or river.

Start on one stone and carefully place one foot on the next stone. Each foot you place touches another stone. Both feet must not be placed on the same stone. Try to keep your balance and not fall off.

WALKING STONES BACKWARDS

If it’s too easy forwards, you can try walking backwards over the stones. Take your time and concentrate on your feet and balance.

If you want to make it more difficult but want to move forwards, you can change the following.

WALKING STONES WITHOUT TURNING YOUR FEET

Try to stop moving the foot you have placed on the stone. Imagine that it is stuck the way you have positioned it on the stone. This makes the exercise more difficult because sometimes you have to turn your foot in order to move forwards.

TAP THE FLOOR

Stand on one leg on a stone and try to tap points with your finger or foot. Stones nearby, the ground or simply a pair of dots on the stone you are standing on.

If you feel comfortable on the stones and want to take another step, you can switch to a bar. Start on a bar that is no higher than 30cm. You can easily get down here without having to jump straight away.

LATERAL HOCKS

Start with both feet in the squat position. Choose a pole that is close to a wall or something else that you can hold on to (e.g. bike rack next to a tree, next to a wall).

You don’t have to walk on the pole for this exercise, just balance yourself in one position.

Place your feet one behind the other (as shown in the photo) and hold on to something. One foot has to carry almost the entire weight (front), while the other only helps on the ball of the foot (back).

Now try to keep your balance and release your grip as much as you can.

SQUAT FORWARD

If you can stand well sideways, you can change your position on the pole.

Now stand with your feet forwards (as shown in the photo).

Now your weight is no longer on your bottom foot, but only on the ball of your foot.
It is more difficult to keep your balance.

Hold on tight again and see whether it is possible to release your hand or not.

STAND SIDEWAYS

In this exercise, you don’t have to walk on the pole, but simply balance yourself in one position.

Place your feet behind each other (as shown in the photo) and hold on to something. The back foot supports your weight, the front foot only helps.

Now try to keep your balance and release your grip as much as you can.

STANDING FORWARDS

If you can stand well sideways, you can change your position on the pole.

Your feet are now standing forwards (as shown in the photo).

Now your weight is no longer on your entire foot, but only on the ball of your foot.
It is difficult to keep your balance as your centre of gravity is high and you will quickly start to sway.

Hold on tight again and see whether it is possible to release your hand or not.

Standing on one foot is easier than standing on two feet.

STANDING SIDEWAYS ON ONE LEG

In this exercise, you don’t have to walk on the pole, just balance yourself in one position.

Place your foot on the pole (as shown in the photo) and hold on to something. One foot supports your weight, the other foot helps to keep your balance to the side of your body.

Now try to keep your balance and release your grip as much as you can.

STAND FORWARDS ONE LEG

If you can stand well sideways, you can change your position on the pole.

Your foot now stands forwards (as shown in the photo).

Now your weight is no longer on your entire foot, but only on the ball of your foot.
One foot is on the pole and the other is helping to keep your balance. It can be manoeuvred from front to back.
It is difficult to keep your balance as your centre of gravity is high and you will quickly start to sway.

Hold on tight again and see whether it is possible to release the hand or not.

SAFETY VAULT

SIDE VAULT

REVERSE VAULT

SPEED VAULT

LAZY VAULT

DASH VAULT

CAT VAULT

BREAK VAULT