← Back to the exercise library

Spider crawl dribble

Core · Core · hip mobility · hand-eye · timed
Default: 2 sets × 30 sec · Rest 30 sec between sets

Setup

• Grab a tennis ball
• Hands on the floor, knees off the floor
• Step a foot outside the same-side hand, alternating

Remember

• Foot lands outside the hand, hips open
• Take turns dribbling with each hand
• Keep your eyes on the ball

Reference video ↗

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.