Balance (5)

Welcome everyone...balance requires technique, posture, discipline. 1) standing next to chair or other fixed object, feet about 3/4 inches apart, rise up on toes, 10 X. 2) close one eye and same drill. 3) same drill w/both eyes closed. 4) on balls of feet, both eyes closed turn full circle on way and then the opposite way, 3x. 5) place a book on top of your head, no holding the book, walk forward 10 yds., then backwards 5 yds. 3x. 6) when ever you can walk around in your stocking feet. Shoes are restrictive. This drill will allow your feet get  "to normal." 7) when sitting, have a tennis or soccer ball close by and place under one foot at  time and rotate in 4 directions...slowly. Will stimulate the nerve endings. Great relaxer. www.secondwindfitnessfilm.com

Game On (Balance) 4

Welcome everyone...balance is the key After 30 min. warm up...expect greater endurance, greater mental capacity, alertness and discipline in whatever you attempt. Your skill level will raise. On the balls of your feet for most of these drills. Most of your nerve endings are in your feet. Most of your balance is derived from the inner ear. Today's drills...1) standing in one spot, jump, bringing your knees up waist high, holding hands waist high. Do 30 in 15 sec. 3 sets. Landing on the balls of your feet, you will bounce faster and higher. 2) Balance trainer ball...flat on one side. Start with 2 feet on ball facing a corner wall (if you don't have a work out partner) throw a soccer ball at the corner wall. Catch the return. Repeat10X. Now 1 foot and same drill. 3) Kick ball...stand within 10 feet from wall, kick for 60 sec. Now move within 5 feet of wall and kick for 2 min. Cool down. www.secondwindfitnessfilm.com

Game On (3) balance

Welcome everyone...and let's go. All of these drills are mix and match...you pic. After warm up...do as many drills as you can on the balls of your ft. 1) cross over walk forward and backward 10 yds. 5 yds. each way. 2) Ankle drill...rotate from side to side, 30 sec. Switch feet. 5X each ankle. 99% of the time, if you turn an ankle it will be to the outside. 3) Hops...one leg at a time within a 4 ft. square in all 4 directions. 30 sec. each ft. 5 sets each. 4) Simulate downhill skiing. Distance and spread. 10 yds. 5) Two feet hop, 4 directions, 4 ft. square, 30 sec. 5 sets. 6) Two feet hops, 10 yds. hands chest high. 5 sets. By now you should feel a burn in your stomach. You are beginning to get a six pak. The higher you hold your arms, the tighter your stomach muscles. Beats sit ups/crunches. You want to tighten those muscles. Cool down. www.secondwindfitnessfilm.com

GAME ON (2)

Welcome everyone and let's get started...your expected results...quicker reaction and decision making, better focus, peripheral vision, self confidence, better skill set for any sport, brain mental toughness, BALANCE. Warm up...30 min. Work out 60 min. cool down 30 min. Balance program...3 X per wk. Warm up...light stretching of legs, feet, ankle rotation. Exercise ball or soccer ball, standing next to a wall w/feet 6-10 inches from wall, place ball in small of back, lean against ball and squat 10-12 inches. Slow. Do 10. Then slowly rotate side to side. Next, 10 yd. slow sprint forward and then backward. 10 X. Now sideways w/ leg cross over 10 yds. face opposite direction and same thing. 10 X. Now, ready for first drill. See you next writing. www.secondwindfitnessfilm.com