Figure Eights on Instability Disks
The Foundational Footwork system, using Elite instability disks, or the basic disks available in our store, is the ideal method to increase athleticism in a very short time. Focus goes on the toes and feet to increase balance, proprioception, and injury prevention. These exercises are ideal for people who simply want a better fitness level as well as seniors seeking to improve or maintain balance.
Procedure:
Hold the sticks in front of you in a normal position. Place your left foot on the right disk, then without moving the balance sticks bring your right foot around your left foot, turn your hips and reach with your toes to find the center of the left disk. Now shift your weight to your right foot. while bringing your left foot around your right one and reverse direction and reach with your toes to find the center of the right disk. continue at least four to six repetitions.
After
Tips:
Make sure that your back is arched.
Watch to make sure that the feet stay as close to parallel as possible.
Always find the center of the disk with your toes before shifting your weight, this will allow you to consistently improve your motor sensitivity.
Watch to make sure that the weight distribution is focused on the balls of the feet.
Keep the balance poles in front of you and hold them lightly.
Required Equipment:
Instability Disks
Balancing Poles
Footwork with Balancing Disks
Purpose: Balance is an essential component to becoming an elite athlete. Lack of balance is also a major health problem among seniors. The slant board will help strengthen your feet, improve your balance, proprioception, and posture. You will have immediate feedback when you are off balance.
Estimated Time to Finish: 5 minutes
Muscles Worked: All the muscles in your legs with extra emphasis on your calves, quadriceps, hamstrings and hips. You will also work all of the muscles in your feet.
Procedure for Figure Eights
Widen the disks to shoulder width. Place your left foot on the disc nearest to you. Take a cross step with your right foot to the next disk. While on your right foot and the aide of the poles walk around the disc and then take a cross step with your left foot to the disk you started on. You are making a figure eight with your feet. Do a minimum of 10 reps.
Teaching Tips:
● Make sure that the athlete's back is arched.
● Watch to make sure that the feet stay as close to parallel as possible.
● Watch to make sure that the weight distribution is focused on the balls of the feet.
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● The poles should be placed in front of the athlete.
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● The poles should be held lightly.
● It's natural for the disks are going to slide apart. As foot strength increases the sliding will diminish.
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