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Ballance 3

This document provides instructions for 6 balance exercises as part of a balance training program. The exercises include: 1) grapevine footwork movements stepping side to side, 2) standing on one leg while turning the head side to side, 3) standing on one leg to bounce and catch a ball off a wall, 4) rolling a ball around the stance leg, 5) tandem walking along a line while turning the head, and 6) tandem walking while tossing and catching a ball. The exercises are to be performed for sets of repetitions and held for durations of 10 seconds to improve balance, coordination, and leg strength.

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38 views3 pages

Ballance 3

This document provides instructions for 6 balance exercises as part of a balance training program. The exercises include: 1) grapevine footwork movements stepping side to side, 2) standing on one leg while turning the head side to side, 3) standing on one leg to bounce and catch a ball off a wall, 4) rolling a ball around the stance leg, 5) tandem walking along a line while turning the head, and 6) tandem walking while tossing and catching a ball. The exercises are to be performed for sets of repetitions and held for durations of 10 seconds to improve balance, coordination, and leg strength.

Uploaded by

prohormusic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Balance phase 3

1. 'Footwork' "Grapevine" Slow stepping, crossover; 02


1 Set / 4 Reps

Stand with your legs hip-width apart.


Step one leg out to the side, and then step the second one across and in front of the first leg.
Step the first leg out to the side again, and step the second one across and behind the first.
Repeat this sequence.
Once you reach on end, go back the other direction.
Remember, you won't need to turn around.

2. Balance, single-leg, turning head, arms out to sides


1 Set / 5 Reps / 10 s hold

Stand on your affected leg.


Turn your head to one side then the other, trying to balance on one leg for as long as you can.

Balance phase 3 Page 1 of 3


3. Balance, single-leg, throwing/catching ball against wall
1 Set / 4 Reps / 10 sec duration

Stand up straight in front of a solid wall holding a ball.


Stand on your weakest leg and get your balance, ensuring you do not rest your elevated leg against the stance
leg.
Bounce a medium sized ball against the wall, hard enough so you can catch it.
If this is difficult to do with both arms, then use your strongest arm.
Try changing the direction of your throw, so you have to lean to catch it.

4. Balance, single-leg, rolling ball 360°, around stance leg


1 Set / 4 Reps

Stand up straight and place a ball under one foot.


Roll the ball completely around your stance leg, so that you end up in the starting position.
This exercise can help to strengthen the leg you are standing on, and help with your balance and coordination.

Balance phase 3 Page 2 of 3


5. Balance, tandem walking, turning head
1 Set / 4 Reps

Stand up straight with a clear path in front of you.


Imagine a straight line on the floor extending away from you, or place a straight line of tape along the floor.
Walk along this line as if you are walking a tightrope, whilst slowly turning your head from side to side.
Try to maintain your balance and keep your feet stepping in the middle of the line
As you feel more confident, increase the speed of your head turning.

6. Balance, tandem walking, tossing ball


1 Set / 4 Reps / 10 sec duration

Stand up straight with a clear path in front of you.


Imagine a straight line on the floor extending away from you, or place a straight line of tape along the floor.
Walk along this line on the floor as if you are walking a tightrope.
Throw a tennis ball up into the air and catch it again whilst continuing to walk in a straight line.

Balance phase 3 Page 3 of 3

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