Balance/Agility Drills



Blind Scramble - Lie flat on your back with your eyes closed. When your instructor or partner gives the command, get to your feet
and assume a fighting stance as quickly as possible. Keep your eyes tightly closed while getting up. Also do this drill from the
prone position. This improves balance and kinesthetic awareness.

Carioca Step - Using the following motion to move laterally. Step your rear leg in front of your lead leg. Step up with your lead
leg. Step your rear leg behind your lead leg. Step up with your lead leg. Make sure to twist your hips when stepping. Begin
walking then build up speed as you improve. This improves foot agility and the hip twist needed to execute many throws.

Cartwheels and Roundoffs - These tumbling movements are excellent for warming-up. Cartwheels and roundoffs build balance,
shoulder strength, and improve agility. They are also useful movements for escaping certain throws.

Dot Drills - This drill can be done with a dot drill mat purchased from an athletic supply company or by using tape to make six
dots on the floor. Make a 3x3 square with the dots. Pick a pattern using steps or hops on one, both, or alternating feet and move
quickly for 15-20 second intervals. You can also incorporate hand touches into the drills.

Fast Feet - Make a line on the floor with masking tape and stand directly behind it. Step forward over it with the left foot then the
right. Then step backward over it with the left foot then the right. Stay on your toes and repeat this motion for 2-3 intervals of
20-30 seconds. The motion should be as quick and accurate as possible. Footwork and agility both benefit from this exercise.

Flamingo Stand - Stand on one leg with the other tucked and close your eyes. Hold the position for 20 seconds. Repeat two or
three times on each leg daily to improve kinesthetic awareness and balance.

Jump and Turn - Stand beside an obstacle (rope, cone, etc.) that is about knee height. Jump off both feet, turn 180 degrees in the air,
and land facing the opposite direction. Immediately jump back over, turn, and land in the starting position. Do this drill
clockwise and counterclockwise. 

Over-and-Under - Attach a piece of lightweight plastic rope to the walls on either side of the room so that it is suspended at about
upper-thigh to level. Stand with the rope to your left side. Hop laterally over the rope. Immediately upon landing, sprawl out on
the mat, slide under the rope, and return to the starting position. Repeat this 10-20 times starting on each side. A variation
involves executing a back fall upon landing and scooting under your back. Use this drill to improve coordination and scrambling
agility.

Pickup Drill - Begin by standing on the right foot with the other off the ground. Place a small (1-2 lb) object just in front and to the
right of your right foot. Pick up the object with your right hand by bending the right knee slightly and leaning forward then come
back up. Place the object about 2' to the left of its original position using the same squat and bend motion. Next pick up the object
with your left hand, come up, and return in to its original position. All of this equals one rep. Do 1-2 sets of 5 reps on each leg. 
This greatly improves balance and coordination.

Roll-Ups - Execute a back fall. Reverse the momentum of your legs using your ab and hip muscles. Roll forward and stand up on
one leg. Repeat, switching legs each time. If this is too difficult, begin by standing up on both legs then progress to one leg as you
get stronger. This conditions the legs and abs, improves balance, and enhances scrambling ability. 

Sit-Throughs - Squat down and put your hands flat on the floor. Shoot your left leg straight out towards the right side of your
body. Your chest should turn towards the right and your left arm should come off the ground. Keep your right foot on the floor for
balance and transfer your weight onto your left arm. Next, switch from this position to the same position on the opposite side.
Make the switch in one smooth motion. As you improve alternate sides quickly and rhythmically.

Somersault and Jump - Execute a forward somersault roll and jump into the air in one motion. When you land from the jump
sprint to the end of the mat. This drill builds agility and lower body power. 

Statue on a Pedestal - Similar to the flamingo stand. Stand on both feet atop a 10-12 lb leather medicine ball. Practice hold the
position for intervals of 30 sec. Have a partner stand next to you in case you loose your balance. When this becomes easy, attempt it
with your eyes closed. When your eyes are closed always have a spotter to help you.

Tiger Crawl - Stand with your back to the wall a couple of feet away. Arch your back, put your hands on the wall, and walk down
until your head touches the floor. Then walk back up the wall into a standing position using your hands. This drill builds
kinesthetic awareness, back flexibility, and improves bridging and throwing ability.

Toe Raise Drills - Perform any static or movement oriented activity (repetitive basics in stance, or moving; forms; etc.) but curl the
toes back so that they are not in contact with the floor through the whole exercise. This will force you to be correctly centered and
aligned in order to remain in balance. (Submitted by Mark Nessel)

Wheelbarrow - Assume a push-up position and have your partner lift your lower body off the mat. He should grip slightly above
the knees. Keep your back and hips flat. Your partner then walks you around the mat. This can be done for down-and-back reps
or time intervals. To increase the difficulty, stop and do one push-up for each three steps. This is a great exercise for upper body
balance, arm endurance, and shoulder joint stability.

More on the way...