3D Stability

Posted: October 11, 2018

This 3D stability exercise is great for athletes who are recovering from an ankle or knee injury and for those who want to improve their single leg stability. In all sports played on the field, court, track, etc., single leg stability is important for overall performance and the prevention of injuries. An athlete who is recovering from an ankle or knee injury can use these variations to reteach stability by increasing proprioceptor activity. In sports such as soccer, basketball, and football, dynamic movements occur in all planes of motion and the demands of single leg stability in jumping, landing, and changing direction are high.

The first variation that should be taught is working forward and backwards. Start by balancing on one leg in an athletic position. Perform a slight squat and reach your foot forward, then return to starting position. From here, perform another slight squat and reach your foot backwards. Continue with the same leg reaching forward and back. The next variations include reaching the foot out to the same and opposite sides followed by rotating with the hips and reaching to the same and opposite sides. A few ways to make this exercise more challenging are increasing the distance reached and performing on an unstable surface.

Tim Kilpatrick is a certified Strength and Conditioning Specialist at Compete Sports Performance and Rehab in Lake Forest, CA.