Inward Outward Pipes
This exercise will strengthen and solidify your feet and ankles, remediate imbalances in your base, and help (along with the Foundational Footwork program) reduce your chances of injury.
Procedure:
Place pipes parallel, about 1' apart. Hold balance poles outside the
pipes, slightly forward of your feet. Stand on the pipes with your toes
out at a 45 degree angle, heels on the inside.
Keep your toes
on the pipes and roll outward as far as you can. Roll back in as far as
you can next, getting your heels as close to the floor as you can. Do
4-6 ,or as many reps as you can do before your form fails, and move on
to the next exercise.
Tips:
Try to maintain the pipes parallel, but don't worry too much about it if they stray somewhat.
Don't lean on the poles, hold them lightly just for balance. Leaning on the poles is an indicator of failing form.
Required Equipment:
Pipes
Balancing Poles
Focus:
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Posture
Footwork with Pipes
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, as well as improve your balance, proprioception, and posture.
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 Toes Facing Right
Place the pipes about a foot from each other and parallel. The pipes are parallel, but when you stand on the pipes your bare feet will be perpendicular to the pipes. Have your right foot in front first. Your feet will be hanging off the edges. Just as in skiing, put the two poles on the outside of each pipe to keep your balance and step on the pipes. Your grip on the poles should be as light as possible. You may advance to a point where you don't need the poles. Roll the pipes under your feet. Think of your feet like hands and the pipes like a rolling pin. Roll the pipes back and forth. Maintain grip and balance with your feet.
Teaching Tips:
● Monitor 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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● Poles may be used to maintain balance.
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● The poles should be held lightly.
● It's o.k. To look at your feet, but remind the athlete to maintain good posture. People tend to hunch during this exercise.
● Monitor the pipes. Try to keep them parallel.
