Tic-tacs, bell touches
10 reps · beginner
Inside-inside touches (tic-tacs): the ball between the feet, under the hips, tapped from the inside of one foot to the inside of the other, a few centimetres each way, with quick light hops from foot to foot. One rep is a touch with each foot and back.
A size 5 football and your own bodyweight: no weights.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
10 reps (a rep is the whole move as shown): light touches, the ball kept close. Ball mastery is practised for touch, balance and coordination, never to failure, so this does not change with your limits.
Level: beginner. One round counts like light conditioning work: 51 legs points, 29 core points.
Adductors, hip flexors (iliopsoas), calves (stabilising the standing foot), gluteus medius (stabilising the standing hip).
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.