Exercises to develop balance
View Single Post
12-30-2004, 03:37 PM
Join Date: Jul 2004
Here’s a simple exercise that I learned in physical therapy after I tore my mcl in a hockey game last year…
After warm ups and stretching sit on an exercise ball, the type that is used in yoga for stretching etc. Make sure the size is correct for your height… I think the yellow or 75cm size will work well for your height. I’m 6’3” and this is the one I have used.
Now that you’re sitting on the ball with your back straight and both feet flat on the floor pick one foot up by pointing your toes ahead. Keep your hands away from the ball and your torso. The point is not to reach parallel with your leg but to force your muscles to make small corrections to hold your balance. Hold this position for up to a minute if you can. Switch and repeat 10 times.
If you have a friend nearby you can make it more interesting by adding a round ball into the mix. A basketball or similar size works well… Have your friend toss the ball to you and you back to him/her while you hold one foot off the ground back and forth. Resist the temptation to bounce… This is cheating! A light toss to you chest high is all it takes to start. Keep the ball moving as you should not hold the ball to stabilize for very long. You are training your quads and core to make small corrections for balance and stability. Repeat this for approx 30 seconds worth of tossing on each leg 10 times or so.
Next have your friend toss the ball to you moving his target to you from left to right at arms length. After you’re comfortable with the left to right ask your friend to make it random. This adds to the challenge.
This a simple exercise that is no impact, unless you fall over with laughter like I did the first time, and will really help. One quick note: Be sure to stretch your hamstrings before you begin so you can lift your legs off the ground with your knees as straight as possible.
Good luck with your skating!
View Public Profile
Find More Posts by Racer_X