Kneebends

Basic training

Goal: Building confidence and training the extensor muscles

Execution: Stable position (starting position) feet are stabilized (short foot), legs are in correct axial position, knees slightly bent and go into a squat. Do not push knees further forward than the foot-tips.

 

Mounting/dismounting from the front

Basic training

Goal: Strengthening one-leg stabilization – dynamic

Execution: Mounting with the right leg and dismounting with the left leg, whilst keeping the pelvis straight (measure distance).

 

Mounting/dismounting from the side

Basic training

Goal: Strengthening one-leg stabilization – dynamic

Execution: Mounting with the right and then with the left leg. Dismounting with the right leg first, then the left leg. Keep the pelvis straight (measure distance).

 

The clock

Basic training

Goal: Strengthening one-leg stabilization

Execution: Stable position – in correct axial position on one leg; with the free leg, the clock positions are designed, e.g. 12, 3, 6, 9 o’clock, variations are possible.

 

Treading on the spot with stabilization

Advanced Training

Goal: One-leg stabilization – dynamic

Execution: Tread on the spot three times, then pause to stabilize on one leg for some seconds; then repeat the three treads and pause to stabilize on the other leg.

 

Passing on the ball

Advanced Training

Goal: Strengthening one-leg stabilization – dynamic with distraction

Execution: Tread on the spot three times, then pause to stabilize on one leg for some seconds whilst passing the ball with outstretched arms from the right to the left hand; then repeat the procedure with the other leg.

 

Throwing the ball

Advanced Training

Goal: Strengthening one-leg stabilization – dynamic with distraction

Execution: Tread on the spot three times, then pause to stabilize on one leg for some seconds whilst throwing and catching the ball; then repeat the procedure with the other leg.

 

Treading on the spot (with variations)

Expert training

Goal: Improving the dynamic axial leg stability

Execution: Treading on the spot (incorporating variations, for example,rotating, incorporating one-leg stabilization, …)

 

Standing balances (simple)

Expert training

Goal: Improving stabilization while standing on one leg – leg axis, training flexibility

Execution: Stand still on one leg (starting position), (short leg). Slowly incline the body forward and at the same time raise the leg. Hands check the position of the pelvis. Return to starting position and repeat with the other leg.

 

Jumping exercises (one-leg and two-leg jumps)

Expert training

Goal: Improving the dynamic axial leg stability and bounce

Execution: One-leg or two-leg jumping exercises (in-corporating variations, for example, rotating, jumping on and off the board – sideways or forwards – jumping for one-leg stabilization, ...)