Balloon Drill
Description
The balloon drill mimics the motion of tossing and catching a balloon overhead. With continuous arm reaches up and quick light footwork, the drill builds coordination and shoulder endurance with light cardio. It is a fun, low-impact warmup or movement skill drill.
Equipment Required
Balloon Drill Instructions
- Stand tall with feet shoulder-width apart.
- Bring your arms up overhead with palms facing up.
- Brace your core and stay light on your feet.
- Push both hands up overhead as if tossing a balloon up.
- Take small quick steps to follow the imaginary balloon.
- Catch the imaginary balloon with both hands at face level.
- Push it back up overhead and repeat the toss.
- Continue at a steady, light pace.
Balloon Drill Form & Visual
Balloon Drill Benefits
- Builds coordination
- Light shoulder endurance work
- Easy on joints
- No equipment required
- Useful for warmups
- Develops movement skills
Balloon Drill Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Core
Balloon Drill Variations & Alternatives
- Overhead Reach
- Jumping Jacks
- Stationary Arms Throw
- High Knees
