Athletes rarely exert force while on 2 feet and in a stable position. Unbalanced and unilateral training are important components to athletic development and injury prevention. Single-Leg Athletic Position is a good place to start.
- Stand on one leg, knee bent slightly to stabilize the leg; relax the raised leg behind you with knee bent.
- While engaging the deep core, push the hips back. Imagine the muscles you’d tighten if expecting a punch to the gut. Rather than suck in the stomach, draw the deep muscles from your belly and sides toward one another, then back toward the spine. (Always remember to engage your abs this way before any movement).
- Standing on the opposite leg, repeat the exercise.
- After mastering balance with good form for at least 30 seconds, move on to Single-Leg Ab Draw with Ball Toss.