A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A gaze drill that trains eye focus while your head moves. Do it seated or standing tall.

1. Sit or stand tall and hold a small target at eye level.
2. Fix your eyes on the target and keep it in focus.
3. Turn your head side to side in a small, steady range.
4. Keep your body still and breathe as you continue for time.

A gaze drill that trains eye focus while your head moves. Do it seated or standing tall.

1. Sit or stand tall and hold a small target at eye level.
2. Fix your eyes on the target and keep it in focus.
3. Turn your head side to side in a small, steady range.
4. Keep your body still and breathe as you continue for time.

A gaze drill where your head and target move opposite ways. It trains steady eye focus and control.

1. Sit or stand tall and hold a small target at eye level.
2. Keep your eyes fixed on the target.
3. Move your head one way and the target the other way.
4. Use a small, steady range and keep breathing.
5. Slow down, then stop with head and target centered.

A gaze drill where your head and target move opposite ways. It trains steady eye focus and control.

1. Sit or stand tall and hold a small target at eye level.
2. Keep your eyes fixed on the target.
3. Move your head one way and the target the other way.
4. Use a small, steady range and keep breathing.
5. Slow down, then stop with head and target centered.

A quick eye-shift drill that trains controlled focus between two targets.

1. Hold two thumbs at eye level, about shoulder-width apart.
2. Keep your head still and look quickly from one thumb to the other.
3. Let your eyes land and focus before each next shift.
4. Continue for the set time, then relax your eyes.

A quick eye-shift drill that trains controlled focus between two targets.

1. Hold two thumbs at eye level, about shoulder-width apart.
2. Keep your head still and look quickly from one thumb to the other.
3. Let your eyes land and focus before each next shift.
4. Continue for the set time, then relax your eyes.

An eye-tracking drill that trains smooth eye movement while your head stays still.

1. Sit or stand tall and hold your thumb at eye level, arm's length away.
2. Keep your head still and focus on your thumb.
3. Move your thumb slowly side to side, tracking it with your eyes.
4. Move it up and down with the same smooth eye tracking.
5. Return your thumb to center and relax your eyes.

An eye-tracking drill that trains smooth eye movement while your head stays still.

1. Sit or stand tall and hold your thumb at eye level, arm's length away.
2. Keep your head still and focus on your thumb.
3. Move your thumb slowly side to side, tracking it with your eyes.
4. Move it up and down with the same smooth eye tracking.
5. Return your thumb to center and relax your eyes.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A narrow heel-to-toe balance hold that trains steady posture and control.

1. Stand tall near support if needed.
2. Place one foot directly in front of the other, heel to toe.
3. Keep your weight even and eyes forward.
4. Hold the stance and breathe slowly.

A one-leg balance hold that trains foot, ankle, hip, and core control.

1. Stand tall with your feet hip-width apart.
2. Shift your weight onto one foot and lift the other foot off the floor.
3. Hold steady and breathe slowly.
4. Lower your foot with control.
5. Finish your hold, then switch legs.

A walking balance drill that trains head control, posture, and coordination while you move.

1. Stand tall with clear space ahead of you.
2. Start walking forward at a steady, controlled pace.
3. Turn your head right for one step, then left for the next.
4. Keep your chest facing forward as your head turns.
5. Continue alternating head turns until the set is done.

A simple standing turn that warms up your feet, hips, and coordination.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Step or pivot your feet to turn your body in place.
3. Keep turning with small controlled steps.
4. Reverse direction or continue for the planned time.