Catcher’s Squat w/ Alternating Knee over Toes

Lower yourself into a Catcher’s Squat, staying on the balls of your feet and keeping your torso upright. It’s ok to hold on to something to practice this if you can’t do it w/out upper body help. For some, just getting into this position and holding it for 10 or more seconds can be challenging. You might need to start here and progress gradually with regular practice.
If you are stable and balanced in this position, then challenge yourself more by going up and down, doing squats while staying on balls of your feet the entire time. A goal of 3 sets of 5-10 reps is good.
Also, you can challenge yourself by staying down in the squat and shifting your weight to bring your knee over your toes on on side, then switching and doing on the other side. Try to get the knee as close to the ground as possible. Stop if have any knee, toe, or ankle pain. A goal for these is to alternate back and forth 10 times (5 per side), while in the squat.