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