Build Foot and Ankle Strength and Stability Samurai Chop
Hold a medicine ball above your head and slightly to the right. Balance on your left leg, with your right leg off the ground and ahead of you. Lower yourself into a one-leg squat while simultaneously lowering the ball to your left side at about hip level. Stand back up and bring the ball up and across your body and just to the right above your head. "Chop" six times to the left, then switch legs and chop to the right.
TWEAK IT Close your eyes.
TORCH IT Use the flat side of a half foam roller or the flat side of a BOSU Balance Trainer.
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Karate Kid
Stand with your knees slightly bent and a six-pound medicine ball firmly placed between your feet. While squeezing the ball between your feet, jump straight up, and toss the ball away from you. Land on one foot. Hold the landing for two counts. Do 10 tosses, alternating your landing foot. This move trains stabilizer muscles to maintain balance during footstrike.
TWEAK IT Practice first by landing on both feet.
TORCH IT Keep your hands clasped together behind your back and your eyes closed throughout the move.
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