 If you have any injuries or medical conditions then seek approval from your coach or GP before carrying out the following exercise programme. PREPARATION If the balance training programme follows the core training programme, for which a mobility and stretching routine has been carried out, then carry out only the stretches marked * below. Find a suitable surface (mat) and ensure you carry out the following mobility and preparatory stretching exercises (see separate fact sheets for details). A pre, light cardio-vascular warm-up (5:00-10:00mins @ <65% HRR) is recommended but not essential. MOBILITY
PRE-STRETCHES
MAIN SET MAIN SET - 5:00 The following exercises should preferably be carried out on a Mat with optional (hand) support for balance. Facing a mirror can be beneficial for spotting weaknesses and imbalances. Perform any of the exercises and in any order except for the leg raise which should be used as a preparatory set. 1. LEG RAISE INSTRUCTIONS Stand in a neutral position, facing forwwards with arms by your sides and feet hip-width apart. Do not lock the knees. Slowly lift one leg off the ground until your knee is at its highest point. Hold briefly, and then return to the ground. Repeat as stated and then swap to the other leg. If you find this too easy then try lifting your heel and doing leg raises on the balls of your feet. REPS 1 x (8-12) on both legs PROGRESSION Increase reps on both legs. Perform on the balls of the feet. Or swap for the one-legged squat. 2. LATERAL LEG LIFT INSTRUCTIONS This is a good test of balance, and also stretches the inner thigh. Stand in a neutral position, facing forwwards with arms by your side and feet hip-width apart. Perform a standing quad stretch by grasping one foot and bringing it behind and up to your buttocks. Raise the opposing arm slightly to aid balance, but try not to grab hold of a stationary object. Now, while keeping the standing leg straight, bend/flex on the opposite side (dropping the opened arm) to facilitate a lateral lift of the stretched leg. Bring the leg as high as possible and hold, before returning yourself to an upright position. Repeat several times and swap legs. REPS (1-2) x (5-15) on both legs PROGRESSION Increase reps on both legs. 3. ONE-LEGGED SQUAT INSTRUCTIONS Stand in a neutral position, facing forwwards with arms by your sides and feet hip-width apart. Do not lock the knees. Lift the ankle of one leg from behind and hold it, as if you were performing a standing Quad stretch. With the other foot in full contact with the floor, perform a squat by bending the standing leg slowly to between 120-140degrees (or as far as you can comofrtably go). Hold briefly and then return to the original position, still holding your ankle. Repeat as stated and then swap to the other leg. Make sure your foot and knee are facing forwards at all times. If you are struggling to keep your balance then hold on to something. REPS (1-2) x (5-15) on both legs PROGRESSION Increase reps on both legs. Perform on the balls of the feet. 4. LEG SWING INSTRUCTIONS Stand in a neutral position, facing forwwards with arms by your sides and feet hip-width apart. Do not lock the knees. Without moving the standing leg (especially the angle of the foot), take one leg slowly back, while slightly bent, and then bring forwards quickly until the whole leg is parallel to the floor. Let the leg drop back as soon as it reaches this position, and then reapeat in one fluid motion. You can aid your balance by lifting the opposing arm when the leg is taken back, and pulling the arm back as the leg is kicked forward. Try and keep the back straight at all times. Hold on to something to aid balance. REPS 0:30-1:00 on both legs. PROGRESSION Increase duration on both legs. 5. CORE KICK INSTRUCTIONS Stand in a neutral position, facing forwwards with arms by your sides and feet hip-width apart. Quickly lift each knee in turn (hip flexion) towards the chest without bending the back. This is quite difficult and teaches the body to disassociate the upper body from the lower body during knee lift. For example, during running you need to keep the upper body as stable as possible with lateral movement only from the arms to assist with forward propulsion. DURATION 0:30-1:00 PROGRESSION Increase duration on both legs. 6. THE LUNGE INSTRUCTIONS Stand in a neutral position, facing forwwards with arms by your side and feet hip-width apart. Knees should be slightly bent and feet facing forwards at all times. Take a large stride forwards until the leading knee is directly over the leading foot and drop the rear knee slightly towards the floor. Hold and return slowly to the starting position and repeat as stated. It is important to keep both legs and feet straight at all times, with feet hip-width apart. REPS (1-2) x (5-15) on both legs PROGRESSION Increase reps on both legs. You can perform this exercise with weights. | ||||||||||||
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