standing on the leg nearest to the defender (you can also do this pushing against a wall), with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to give you strength to hold off a defender trying to push you away.
Sets : 2
Reps : 12
work on balance and control when kicking to hold off a defender