Single-leg balance with squat pass and jump catch
Category: Balance
Level: 2
4-6 reps per leg
Carla van den Berg
- Stand on single leg holding ball in front
- Sit down and back into a quarter squat position while lowering the ball
- Push back up to standing as the ball is tossed up above partner’s head
- Partner hops off single leg to catch the ball in mid-air, landing with control. Repeat, lowering into quarter squat to toss back to partner
- Knee stacked over ankle
- Neutral spine
- Upright chest
- Feet hip-width apart
- Toes facing forward or slightly outward
- Feet remain flat on floor
- Knee collapsing inward
- Cue "Push knee out towards pinky toes"
- Cue "Squeeze the glutes"
- Heels or toes coming off the floor as the athlete lowers into the quarter squat
- Cue "Flat, sticky feet"
- Cue "Drive foot down into the floor"
- Excessive curve in lower back or "butt wink"
- Cue "Pull belly-button up towards ribs"
- Tossing ball back before re-gaining balance from the catch
- Cue “Catch your balance after the hop”
- Dynamic balance
- Knee control
- Ankle stability
- Activates glutes and quads
- Shoulder mobility