Step by step instructions, muscle activation and variants for the Balloon Drill.
A fun coordination and agility drill where you keep a balloon airborne using knee strikes, thigh bumps, or any body contact except hands. It improves lower-body reactivity, coordination, and focus while providing a light cardiovascular stimulus.
The Balloon Drill is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
