Exercise: On Toes
Goal: balance, coordination, experience of axial elongationConsiderations: eliminate leaning forward; keep flowing (not jerky)
Progression: lengthen stride
Exercise: On Heels
Goal: balance, stretch of calf muscles (gastrocnemius), endurance of tibialis anteriorConsiderations: keep torso upright, keep flowing (not jerky)
Progression: no arms
Exercise: High Knee
Goal: gluteal and hamstring endurance, flexibilityConsiderations: lift both knees equally, press foot back when moving backwards
Progression: heavy, add pause or stop
Exercise: Side Lifts (Hip Abduction)
Goal: strengthen abductors and adductors, balance, structural stability for kneeConsiderations: eliminate external hip rotation, equal lift and stride length
Progression: pause or stop
Exercise: Dips (Lunge)
Goal: bending skills, increase muscle tone and flexibilityConsiderations: maintain upright stance on lunge, lunge without "slamming"
Progression: use explosive power on abduction