Adrian Kwong

PAIN = SUCCESS Work hard and you can have whatever it is you want.

Toe taps and around Place the sole of one foot on the ball, standing on the other leg that’s on the ground.
Hop from this foot to the other foot, changing the feet.
While doing this, move yourself around the ball (try not to move the ball) first clockwise around and then anti-clockwise around.

Left foot lacespush Place your left foot on top of the ball, drag the ball back towards yourself until your foot rolls off the back of the ball. When this happens, point your toe to the floor, push the ball back away from you with your laces and then catch it again, with the sole of your foot before it gets too far away.

Right foot laces push Place your rigght foot on top of the ball, drag the ball back towards yourself until your foot rolls off the back of the ball. When this happens, point your toe to the floor, push the ball back away from you with your laces and then catch it again, with the sole of your foot before it gets too far away.

roll and flick Start with one foot on the ball, roll the ball sideways away from your body using the sole of your foot, until your foot starts to fall away from the ball. Before your foot touches the floor, flick the ball across to your other foot and stop the ball with sole of that foot.
Repeat the exercise with the other foot.

Switching laces push Place your left foot on top of the ball, drag the ball back towards yourself until your foot rolls off the back of the ball. When this happens, point your toe to the floor, push the ball back away from you with your laces and then catch it again, this time with your right foot, with the sole of your foot before it gets too far…[Read more]

Toe taps Place the sole of one foot on the ball, standing on the other leg that’s on the ground.
Hop from this foot to the other foot, changing the feet.

Step overs Start by standing over the ball, with feet either side of the ball. With your feet the same distance apart, just move back, so you are now standing behind the ball.
Life one foot up and pass this foot between the foot that is still grounded and the ball. Continue the movement around the ball and back to it’s starting position. Repeat…[Read more]

Left foot around the back Move the ball, using the left foot, around the back of your right foot, then bring it back to the starting position.
Be sure not to step over the ball and move the ball around the foot on the ground.
It can help to change your stance to a 45degree angle, just off of center.

Insides Simply move the ball from the inside of one foot to the inside of the other foot.
Make sure you are on tip-toes and light on your feet.

Right foot around the back Move the ball, using the right foot, around the back of your left foot, then bring it back to the starting position.
Be sure not to step over the ball and move the ball around the foot on the ground.
It can help to change your stance to a 45degree angle, just off of center.