Balance & Leg Strength: One Leg Stands

  1. last year

    Doc

    19 Jun 2017 Administrator
    Edited last year by Doc

    This Innovation was submitted by someone who attended the first part of the June, 2017 seminar.

    Try doing the One Leg Stand Exercise while standing on pallets or on cut pieces of tread from tires.

  2. Doc

    19 Jun 2017 Administrator
    Edited last year by Doc

    This would certainly add an increased degree of difficulty, however, please be careful. Sometimes the boards on pallets can break unexpectedly.

    Using cut pieces of tire treads is definitely an interesting Innovation.

  3. Doc

    4 Jul 2017 Administrator
    Edited last year by Doc

    This Innovation was submitted by someone who attended the first part of the June, 2017 seminar.

    To get into a routine of doing the One Leg Stand exercises, practice them while brushing your teeth.

  4. Doc

    5 Jul 2017 Administrator
    Edited last year by Doc

    For those who were unable to attend the June, 2017 seminar, this is how to do the One Leg Stands. Always remember to exercise your better side first.

    Stand with as perfect posture as you can e.g. knees slightly bent, head up, chin in, shoulders back with the top of your pelvis tucked back slightly. Instead of looking down, focus on an object directly in front of you.

    Lift one leg out front or bend one knee and hold this leg behind you. Balance on your other leg. At first, stand close to something you can touch or hold if you lose your balance. Keep the knee of the leg you're balanced on over your middle to outer toes. If your balance knee begins to move to the inside, stop and place your other foot down. Try for just 5 or 10 seconds at first.

    Switch to the other leg and see if you can remain balanced for the same amount of time. Next time you do the exercise begin with the shortest amount of time you balanced correctly. Increase your time equally on both legs. Your goal is 30 seconds for each leg.

    Once you reach your 30 second goal, add balancing while holding your leg in a quarter squat position. Again, begin with 5 to 10 seconds for each leg and increase to 30 seconds.

    Once you reach your 30 second goad for each leg with your leg mostly straight as well as with your leg held in a quarter squat, add half squats. When you can hold all three positions for 30 seconds on each leg, there will be very little you can not do with your strong, stable legs. For serious athletes I recommend 60 seconds on each leg for each position.

    If this becomes too easy for you, try doing them while standing in the center of a folded blanket or mini-trampoline.

    Once you've mastered unstable surfaces, the next difficulty level is doing them with your eyes closed. This is truly mastery of the One Leg Stands.

 

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