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UKA Coach Building A Better Coaching Environment

Athletics 365: Section 3 - Challenges

3. Static Balance & Postural Control - Single and double leg Standing

Static balance is the ability to maintain control and stability when in a static (no movement) position. Developing static balance will allow the athlete to hold the correct sports position when required and help develop the body so as to move with greater stability. 

It is assumed that all challenges are completed on both legs. Athletes should always maintain a good core positioning for each challenge.

Red

                 

Stage 1 Red Challenges

3a) Stand still with one foot on the floor for 5 seconds without losing balance.

3b) Stand still with one foot on the floor for 10 seconds without losing balance.

3c) Stand still with one foot on the floor for 20 seconds without losing balance.

3d). Double leg squat with arms out in front for balance. Angle of the knee is no more than 135°.   

Yellow

Stage 2 Yellow Challenges

3a) Stand still with one foot on the floor for 30 seconds without losing balance.

3b) Stand on one foot and do 5 mini-squats, so the angle is no more than 135° at the knee.

3c) Stand on one foot and do a 10 mini-squats, so the angle is no more than 135° at the knee.

3d) Double leg squat with arms out in front for balance. Angle of the knee should be 90°.

Green

Stage 3 Green Challenges

3a) Stand still with one foot on the floor and eyes closed for 10 seconds, without losing balance.

3b) Stand on one foot and do 5 mini-squats, so the angle is no more than 90° at the knee.

3c) On an uneven surface, stand still on one foot for 10 seconds without losing balance.

3d) Double leg deep squat with arms out in front for balance.

Purple

Stage 4 Purple Challenges

3a) Stand on one foot and do 10 ankle extensions, lifting the heel off the floor and slowly putting it down.

3b) Stand on one foot and do 5 squats (90°) into ankle extensions.

3c) Stand on one foot and do 5 squats  (90°)  with eyes closed without losing balance.

3d) Stand still on uneven surface - for 20 then 30 secs.

Blue

Stage 5 Blue Challenges

3a) Stand on one foot and complete 10 ankle extensions, with eyes closed, without losing balance. (Footage Coming Soon)

3b) Stand still on one foot, on an uneven surface, for 10 seconds with eyes closed without losing balance.

3c) On an uneven surface, stand on one foot and do 5 squats without losing balance.

3d) Double leg squat with hands behind head. Angle of the knee should be 90°. 

Black 

Stage 6 Black Challenges

3a) Stand on one foot and complete 10 squats into ankle extensions, with eyes closed, without losing balance.

3b) Stand on one foot and complete 10 ankle extensions on an uneven surface.

3c) On an uneven surface, stand on one foot and complete 10 squats into ankle extensions.

3d) Double leg deep squat with hands behind head. 

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