Side to side

Stand with your feet shoulder width apart in front of a mirror so you can watch how you’re doing. This stance will help you establish a solid connection to the ground while engaging your core muscles.

You’ll want your knees and all other joints to be slightly bent because bent joints are more proprioceptive and mobile. You want to let the mid part of your body do the work – when you gently move your hips from side to side – not your arms.

In fact, let your arms be guided by your hips.

Think of the hip movement as the pendulum action of a clock, moving in a linear fashion.

Front to back

Keep the same stance and postural attitude and move your feet, ankles, knees and hips from front to back so the center of pressure under your feet ends up moving in this spatial orientation. Again, relax both arms so they can be swung easily from front to back as well.

Rotate freely

Keep your arms as loose as possible as you do this. As in the first exercise, you want only your hips to initiate the motion; your torso will then follow; then your shoulders and arms. Do this while staying centred for a perfect rotation on a horizontal plane.

As you’ll see and feel, the pressure underneath your feet will move to the opposite side of the turn, meaning that when you rotate to the right the pressure is felt underneath the left foot (not the right).

Eventually, do all exercises in that order but with your eyes closed and as slowly as possible. You will notice a slight up and down movement during each transition phase which indicates proper use of the ground.

Finally, try to combine each order of movement through a single and global swing respecting each spatial orientation, thus creating a “figure 8” motion.

Congratulations! By practising the use of all the spatial planes in the right sequence, you have just created the most perfect position in the impact zone.

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