The moving eight is a perfect exercise to train all the basic movements at once. A push to the left, a pull to right, straight forward or even backwards. This exercise covers each of these movements. Try it out and enjoy it.
How to do it?
You are in the initial position (link) in front of one of the middle caps
Stay concentrated and focus one point during the whole movement
Right leg push the left – now you are back at the starting point
Straight forward with the left leg set up
Left leg pull to the left
Left leg push backwards
Right leg push to the right
You are back at the starting point in the initial position
As we mentioned above, this exercise is good to improve your skills in the basic movements. It helps you to vary between the different movements in a smooth way. Try it out and you will feel how you improve your movements and variety on the field. It is also possible to exchange a movement, e.g. the push moves with knee steps (link). We do not recommend varying the movements between the left part of the eight and the right one, as the exercise should help you to train both sides with the same effort. Everybody has a weak side and this exercise will make it stronger and does not ignore your strong side.