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Balanceadvanced
Single-Leg Reaches
Balancing on one leg while reaching the other foot out in different directions (a star pattern) is one of the most effective drills for the reactive balance that prevents falls.
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How to dose it
- Sets
- 2–3
- Reps
- 5 reaches each direction/leg
- Intensity
- —
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Stand on one leg near support.
Do this
- Reach the free foot forward, to the side and behind
- Keep the standing knee soft and hip level
- Return to center with control
Avoid this
- Hip dropping
- Touching down for help every rep
Safety
Advanced single-leg work — stay within reach of support.
Progress or regress
Make it easier
Make it harder
This is the most advanced version.