Tip of the Month - December
Coach Monika says…
Balance is a very important physical component that needs to be developed and trained from very early on. We either use it or lose it! Balance training has become the foundation for optimal performance at any age. Here are some tests to check your athletes’ balance (or your own, for that matter). Also, refer to the December 2017 Newsletter for more details on Balance.Test Your Balance Tests for Static Balance
Stand on one leg, foot flat, eyes open – hold position for 7 secondsSupport leg is straight – opposite leg is slightly bent and held off the floor
Start in same position, eyes open – hold position for 7 seconds“Stork stand” – knee tucked at side of support leg knee, knee facing forward
Start in same position, eyes open – hold position for 7 seconds“Stork-stand” – knee tucked at side of support leg knee, facing sideways
Same position and test items, eyes closed – hold position for 7 seconds
Same position and test items, on toes, eyes open – hold position for 7 seconds
Same test items and positions on Gym Bench
Same test items and positions on Low Balance Beam
Using Wobble board, Balance disk, Fitness Roller, or Bosu ball
Stand on balance tool – balance standing upright, eyes open – hold as long as possible and time
Stand on balance tool – balance standing upright, eyes closed – hold as long as possible and time
Stand on balance tool – assume balance in half squat position, eyes open – hold as long as possible and time
Stand on balance tool – assume balance in half squat position, eyes closed – hold as long as possible and time
*Note: Always perform the exercises with R and L Foot. You may discover that one leg/foot is more stable.Tests for Dynamic BalanceDesignate the walking distance on the floor with chalk or narrow tape. Walk – visualizing an imaginary tightrope – placing one foot in front of the other, so heel of front foot touches toes of back foot
Walk the line on the floor – eyes open
Repeat same movement – eyes closed
Repeat same movement on toes – eyes open
Repeat same movement on toes – eyes closed