Having good balance is a key factor in a lot of exercise movements, sports, and daily activity.  Being able to step off a curb without losing our balance, maintain control in a single leg jump down, or just not fall over for no reason all involve good balance and body control.  Most importantly for the purposes of this site: good balance can be a key factor in running ability.  This routine is a short but tough one that will help you improve leg strength as well as overall balance. 

This can be done easily in any fitness center, park, and in some cases your living room with no equipment!  Perform the four exercises in succession resting 30 seconds between each exercise.  Repeat the circuit four times with one minute rest in between each round.

Exercsise 1: Single Leg Touchdown  

Exercise 2: Single Leg Step Up With Balance 

Exercise 3: Single Leg Lateral Jumps (also known as Ice Skaters) 

Exercise 4: Four Set Hops (done for one minute-15 seconds each movement) – video coming soon

-For the four set hops should be done by either marking a cross on the floor or just imagining two intersecting lines for you to cross on each jump.  The four hop variations are as follows: Both feet together front to back, both feet together side to side, scissor step front to back, and feet apart and back to center (like jumping jacks).

You will find this routine leaving you out of breath with tired and possibly sore legs and a lot of your day left to enjoy!

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4 responses »

  1. Christine says:

    I am not familiar with the scissor step. How are the feet arranged?

    • The Scissor Step is fairly simple. Start with your feet together and then hop moving one foot forward about 6 inches and the other foot backward about six inches. Then hop again switching the feet without stopping in the middle and repeat the hop until time is up. During the motion the legs would look as though they are a pair of scissors.

  2. What say you to doing this workout BAREFOOT?!

    • I say one can only benefit from doing this routine barefoot. The lack of secondary stabilization you would get from shoes will further strengthen and incorporate all the stabilizing muscles of the lower leg and foot.

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