Single Leg Pivots on Instability Disks
Single Leg Pivots on Instability Disks
Procedure:
Pivot on one foot as far let and then right as you can. Change feet and pivot left and right. Repeat for 4- to reps on each foot.
Tips:
Make sure that your 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.
The poles should be placed in front of the you.
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.
Required Equipment:
Balancing Poles
Instability Disks
Focus:
Balance
Body Awareness
Coordination
Hand Eye Coordination
Posture
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 One Foot Pivots
Place your right foot directly under your hip and into the center of the disc. Find your balance. Shift your weight off the left foot onto your right foot. Place your left foot back into the center of the disc, shifting your weight back to that foot. Keep repeating.
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.
●
● The poles should be placed in front of the athlete.
●
● 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.
