Single Leg Squats on Instability Disks
Single Leg Squats on Instability Disks
Procedure:
Hold the balance poles in front of you in a normal position. Put your right only on 1 disk do a 3/4 squat on your right foot then switch feet and do a 3/4 squat on your left. 4-6 reps each foot.
After you've mastered the basic movement pattern consistently increase the speed of the movement. Its more important to maintain the quality of your form at a high level then to do more repetitions. When you feel your form failing move on to the next exercise
Tips:
Make sure that your back is arched.
Watch to make sure that the feet stay as close to parallel as possible.
Required Equipment:
Balancing Poles
Instability Disks
Focus:
Balance
Body Awareness
Coordination
Hand Eye Coordination
Neuromuscular Control
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 Squats
Place your right foot directly under your hip and into the center of the disk. Find your balance. Squat down only as far as possible while maintaining a steady form. Your torso should be upright and your heels on the disks. Make sure to keep your foot parallel. 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 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 and held lightly.
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● It's natural for the disks are going to slide apart. As foot strength increases the sliding will diminish.
