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Single-leg balance with ball roll

Category: Balance

Level: 2

4-6 reps per leg

Carla van den Berg

  • Arms outstretched holding ball above head
  • Initiate hinge movement by pushing hips back
  • Flat back: brace through trunk and pinch shoulders back; avoid rounding the back
  • Hips remain parallel; avoid opening to the side (avoid externally rotating hip of free leg)
  • Soft bend at knee; may need to bend more as you lower the ball towards the floor to avoid rounding the back
  • Knee stacked over ankle; avoid knee caving inward
  • Slow, controlled movement
  • Not initiating movement with hips
  • Back rounding during descent
  • Not bending the knee as the ball is lowered toward the ground
  • Lowering too quickly
  • Ankle stability
  • Knee control
  • Practices hip hinge movement
  • Activates shoulders
  • Overhead mobility