Riding no hands was okay till one day...

I crashed at a century fun ride when i took my hand off the bars so I could sit straight up and enjoy the scenery. Broke my collar bone. So I don't know if its a good thing or not. These days I only take my hands off when I need to adjust the zipper on my jersey or something is stuck in my pocket like half eaten banana that I want to finish off...

And for riding hands free, I think it depends a lot on the bike you are riding. Some are far more stable and less responsive. These bikes are easier to ride hands free.

More important things are to be able to make emergency tight turns, and jumping, getting your bike to lift off the ground completely to jump over debris on the road.

One legged pedalling exercise is really good. (I hate it though)

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Track stand.

I can do it if I'm not consciously thinking about it.
Let me explain, if I'm stuck at a red light with a riding partner and we start talking, I can do a track stand. But if I'm not distracted by talking with a friend, I can only last about 10 seconds before I have to pop out of my cleats or I go over the side.

Maybe its the self-conscious thing. Don't know