| Balance means strength. There's an extensive
network of small stabilizing muscles in your hips, knees, ankles,
and core. Develop these and you develop a stronger foundation for
larger muscles, which can then generate more force. |
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These drills are from Juan Carlos Santana, C.S.C.S., director of the
Institute of Human Performance in Florida. The single-leg forward reach
helps in sports like basketball and tennis, which involve quick changes of
direction. A balance board helps skiers, snowboarders, and surfers, too. (Figure
#1 at right)
BALANCE-BOARD TRAINING: Place your feet shoulder-width apart on a
balance board, with your knees slightly bent, as in an athletic stance. Try to
maintain your balance for 20 to 30 seconds, then rest for 1 to 2 minutes. Do
three or four sets. You can use this exercise as an active-rest
period
between strength exercises.
>> Make it harder: Use a staggered
stance so that one I foot is directly in front of the other, surfer-style
(Figure #1).
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SINGLE-LEG FORWARD REACH: Stand on your left leg, your right leg
slightly elevated off the floor, knees slightly bent, arms hanging at your sides
1 (Figure #2 at left). With a minimal change in the angle of your legs, bend at
the hips, reach forward as far as possible, and touch the floor with your right
hand 2. Pause, then return to the starting position and repeat. Do three or four
sets of 10 to 20 repetitions with each leg, two or three times a week, before
your lower- or total-body workout.
>>Make it harder: Perform the move while you're standing on
a sofa cushion or an AirEx pad (Figure #3 at left).
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| These exercises are taken from an article in the Mens Health Magazine. |
