by Jonathan Ide-Don, PT, DPT, OCS
The primary goals of this exercise:
Teach how to lean forward while quickly switching support between feet
Teach how to maintain a tight core and forward lean
Start by standing just further than arms distance away from a wall. Lean forward and place both hands on the wall. Keep a straight line from your ear down to your shoulder, to your hip, your knee, and to your midfoot. Gently bend both knees. Pull one heel straight up to your buttock. QUICKLY switch support by pulling your other heel straight up to your buttocks, and letting your first foot fall to the ground relaxed. Alternate pulling one foot and then the other off of the ground.
Start switching between feet with a short pause between switches to learn the movement. As you get comfortable with switching, shorten the pause between switches until you are essentially running in place.
This exercise can be performed for time. Start with 20-30 seconds and gradually increase until you can perform the drill successfully for 60 seconds.
- Driving knee too far forward in front of the body rather than lifting the foot straight up to the buttock
- Flicking foot too far out behind you rather than lifting the foot straight up to the buttock
- Rounding at the mid or low back as you lift your foot rather than keeping a straight spine
- Stomping the ground loud and hard rather than landing softly and quietly
- Jumping up off ground when switching between feet rather than minimizing air time