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