TL;DR
A Fit&Well report outlines two drills recommended by Spartan DEKA co-creator Yancy Culp: very slow walking and slow high knees. Culp says regular practice and gradual increases in difficulty can help train balance and coordination; the report does not provide clinical evidence or measured outcomes for the drills.
Fit&Well has reported two balance drills recommended by Yancy Culp, a Spartan DEKA co-creator and senior director: walking unusually slowly to extend the time spent balancing on each foot, and performing high knees at a controlled pace. Culp says the exercises can help people practice balance and coordination, but the report offers coaching advice rather than research results establishing how much improvement people should expect.
In the first drill, called delayed walking, participants walk slowly enough to spend longer balancing on one foot during each step. Culp recommends practicing for several minutes a day and gradually lengthening each step transition. The report does not give a specific target pace or a formal test for deciding when to increase the time.
The second drill modifies traditional high knees. Culp advises raising one knee slowly and taking three seconds to complete a leg cycle before placing the foot down, continuing for two minutes daily. He suggests adding one second to the cycle every fifth day; his example reaches a 10-second cycle after 35 days. That schedule is Culp’s recommendation, not a result reported from a clinical trial.
Culp also suggests making the high-knee drill harder by briefly closing the eyes or reaching down to touch the raised foot with both hands. These are optional challenges, and the source does not provide safety screening or adaptations for people with health conditions. Anyone who feels unsteady should use a stable support, avoid closing their eyes, and stop if the movement causes pain or dizziness. People with balance problems or relevant medical conditions can seek guidance from a health professional before trying the drills.
Practicing Balance in Daily Movement
Balance supports ordinary tasks that involve shifting weight, from walking to getting dressed. Culp describes it as a foundation for confidence in movement and says it becomes more important as people age. The report’s practical point is that balance can be practiced through simple movements rather than requiring specialized equipment.
That is different from proving that these particular drills prevent falls or produce a defined health benefit. The source gives no participant data, comparison group, or outcome measurements. Readers should treat the exercises as practice suggestions, not as a diagnosis or a guaranteed way to reduce fall risk. Persistent difficulty standing or walking steadily may warrant professional assessment.
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Culp’s Balance Test Idea
The Fit&Well report places the drills within Culp’s proposed set of five fitness checks, which he says cover balance, cardio fitness, strength, and mobility. Standing on one leg while doing a task is his first suggested test. Culp says struggling with an activity such as tying a shoe while standing may indicate that balance and coordination need attention; this is his coaching interpretation, not a medical diagnosis.
The report’s writer also describes a personal experience: after finding it difficult to put on a sock and shoe while standing on one leg, they practiced putting on socks that way and noticed improvement over several months. That account is anecdotal and does not establish how the drills work for other people. Culp’s two exercises are presented as alternatives for those who are not yet comfortable balancing on one leg.
“For several minutes every day, do what I call delayed walking.”
— Yancy Culp, Spartan DEKA co-creator and senior director, as quoted by Fit&Well
Evidence and Safety Questions
The report does not cite a study testing these two drills, quantify expected gains, or state whether the suggested daily durations and progression have been evaluated. It is also unclear how the exercises should be modified for different ages, abilities, injuries, or diagnosed balance conditions. The proposed eye-closing and reaching variations may make the task less stable, but the source does not set out detailed safety instructions. The drills should not be treated as a substitute for individualized medical or rehabilitation advice.
A Gradual Practice Plan
Culp’s guidance is to begin with slow walking for several minutes daily or two minutes of controlled high knees, then increase the challenge gradually. The report does not announce a follow-up study, program, or formal assessment, so there is no stated next milestone beyond individual practice. Readers can track whether the movements feel steadier over time, keep a support nearby when needed, and avoid adding challenges that make them feel unsafe.
Key Questions
What are the two balance drills?
Delayed walking means walking slowly to spend more time balancing on each foot. The second drill is a slow high-knee exercise, with a controlled leg cycle.
How often does Culp recommend doing them?
For delayed walking, Culp suggests several minutes each day. For slow high knees, he recommends two minutes daily. These are his coaching suggestions as reported by Fit&Well.
How quickly should the high-knee drill get harder?
Culp suggests adding one second to the leg cycle every fifth day, giving the example of reaching a 10-second cycle after 35 days. The report does not say that this schedule has been clinically tested.
Should beginners close their eyes during the exercise?
Closing the eyes is described as an optional challenge, not a starting requirement. If you feel unsteady, keep your eyes open and use a stable support. Stop if you experience pain or dizziness, and seek professional guidance if you have an existing balance or health concern.
Source: rss
