Improve balance part 3 – proprioceptive balance training
September 6, 2017
1-Leg Lunge Pattern Drill
In this drill we are going to train our proprioceptive system to sense balance while on 1 leg in various positions.
To do that we will first stand on one leg and then with our other leg we will reach out in all directions, one at a time, just like going around a clock.
Step 1) Stand on one leg
Step 2) With your other leg reach as far as you can to the following positions
Note these are the positions if you are standing on your left leg and reaching with your right leg. Reverse them when you stand on your right leg and reach with your left
* To help you visualize imagine you are standing in the middle of a clock and are reaching to numbers.
- Straight ahead (12 o’clock)
- Forward at a 45 (1:30)
- Laterally (3 o’clock)
- Backwards at a 45 (4:30)
- Straight back (6 o’clock)
- Backwards at a 45 cross-body behind you (7:30)
- Laterally cross-body behind your standing leg (9 o’clock)
- In front at a 45 cross-body (10:30)
Step 3) Repeat on the opposite leg
- Don’t plant your lunging leg down, try to just lightly touch your toes to the floor then return to the center before reaching to the next position.
- Instead of reaching for each position one at a time you can also do a big sweep starting at one point and sweeping all the way around to the final point. Like a second hand going around a clock.
- Start with small lunges and increase how far you reach as your balance improves.
- When this gets easy you can pause at any position and do the VOR drill from part 1 or the Eyes Closed Head Movement drill from part 2.
This is a quick, fun, and challenging balance drill you can do anywhere.
I typically use this at least a couple times per week with my fitness clients as a warm-up.
If you are serious about improving your balance and supercharging your proprioceptive system then I highly recommend you pick up a copy of the I-Phase by Z-Health Performance Solutions.
The I-Phase takes proprioceptive dynamic joint mobility and applies sports positions to turn you into a supercharged athlete.
I-Phase should be a part of any athlete or fighters warm up, recovery, rehabilitation, and injury prevention routine.
Until next time go get your reps and create amazing balance!
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