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 small neck position hold that trains the front of your neck and helps control head position.

1. Sit or stand tall with your eyes looking straight ahead.
2. Gently slide your chin straight back, like making a double chin.
3. Keep your head level and your jaw relaxed.
4. Hold the tuck and breathe slowly.
5. Release to neutral, then repeat for the set.

An isometric neck side bend that trains neck muscles and side-to-side stability.

1. Sit or stand tall with your shoulder relaxed.
2. Place your hand against the side of your head.
3. Press your head into your hand without moving.
4. Hold and breathe steadily, then relax.
5. Finish your reps, then switch sides.

A neck isometric that trains rotation strength by pressing your head into your hand without moving.

1. Sit or stand tall with your head facing forward.
2. Place one hand against the side of your jaw or cheek.
3. Try to turn your head into your hand, but do not let it move.
4. Hold steady and breathe slowly.
5. Relax, finish your holds, then switch sides.

A small shoulder blade squeeze that trains your upper back and shoulder control.

1. Stand or sit tall with your arms relaxed by your sides.
2. Pull your shoulder blades back and slightly down.
3. Pause briefly while keeping your ribs stacked.
4. Release with control to the start position.
5. Repeat for the set.

A simple ankle movement that warms your calves and shins and moves both ankles through flex and point.

1. Sit or lie down with both legs extended and relaxed.
2. Pull your toes toward your shins on both feet.
3. Point your toes away from you on both feet.
4. Move smoothly back and forth for the set.

A simple ankle mobility drill where you trace letters with your foot to move the ankle in many directions.

1. Sit tall or lie down with one leg extended.
2. Lift one foot slightly off the floor.
3. Use your big toe to trace the alphabet in the air.
4. Move from the ankle, not from your whole leg.
5. Finish the alphabet, then switch sides.

A foot control drill that trains your toe muscles and arch awareness.

1. Stand or sit with both feet flat and toes pointing forward.
2. Lift both big toes while keeping the other toes down.
3. Lower your big toes, then lift the four small toes on each foot.
4. Move slowly and keep the balls of your feet on the floor.
5. Repeat, alternating big toes and small toes with control.

An isometric foot exercise that trains your arches and small foot muscles.

1. Stand or sit with both feet flat and toes relaxed.
2. Gently draw the balls of your feet toward your heels.
3. Lift your arches without curling your toes.
4. Hold the shape and breathe.
5. Relax your feet and repeat.

A one-leg standing hold that trains balance and stability in your foot, ankle, and hips.

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

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with both feet hip-width apart.
2. Press through the balls of your feet and lift your heels.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.
5. Repeat for your reps.