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Developing coordination can be achieved much more
effectively using the following drills for trainees of all
skill levels.
They
combine strength, muscular endurance, muscle control,
agility, soft tissue strengthening, dynamic range of motion,
and dynamic flexibility along with, of course, coordination
training. They are listed in order of difficulty:
-
Basic (1-3 months of training)
-
Intermediate (4-6 months of training)
-
Advanced (7-9 months of training)
-
Elite (1-2 years)
They should be practiced for only 10-15 minutes a day, every
day, 3-5 repetitions per position in ultra-slow and ultra
smooth movement. Do this, and you will see dramatic
developments within 3 weeks.
As far as balance training, this set of drills is the only
exercise you'll ever need. Period. It covers every range of
motion possible -- hence the namesake of this article: Three
Dimensional Balance: No Equipment. No Fuss. No Cost!
Four Corner Balance Drills
BASIC
LEVEL: Heel Thrust
Frontal Thrust:
Begin with your planted foot turned outside to a 45
degree angle with your knee slightly bent. Project
your other leg forward, locking your knee by pushing
with your heel and pulling your toes back towards
your shin. Sit back as much as possible without
leaning. Flex your raised quad and planted glute in
order to relax the hamstring of the raised leg.
Exhale and grip the ground with your toes. |
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Lateral Thrust:
From the Front Thrust turn with your whole leg,
leading with your pinky toe so that your raised leg
rotates outward resting with your foot turned
outward 45 degrees. Sit down without leaning and
continue to rotate your leg outwards. Exhale and
grip. |
|
Dorsal Thrust:
Leading with your heel, rotate your leg inward and
thrust your leg backwards until your foot rests
behind you. Slowly dynamically resist your thrust
backwards to a locked out position. Exhale and dig.
Frontal Thrust:
Bend your knee and slowly swing your leg under you
(bent knee) and begin again with your Front Thrust.
Repeat. |
|
INTERMEDIATE
LEVEL: Toe Point
Frontal Point:
Instead of leading with the heel, extend and point
all toes in alignment with the entire leg, locking
out the knee. |
|
Lateral Point:
Swing the entire leg parallel to the ground
outwards. Exhale and keep the toes pointed. |
|
Dorsal Point:
Swing around behind and rotate the entire leg as one
cylinder. Counterbalance by leaning your torso
forward. Extend with your crown in one direction,
your toes in the opposite: a great exercise for
decompression of the spinal vertebrae.
Frontal Point:
Bend your knee and swing your leg underneath you as
if going to punt a football. Extend into the Frontal
Point again. |
|
Crossed Point:
Bend your knee and bring your ankle comfortably into
your lap as you sit down. Stabilize with your
planted foot directly in the middle of your frame.
Counterbalance by extending your arms, as you exhale
and sit. Come slowly out of this and use your hands
to gently release the leg from your lap. Never let
it quickly jerk out of your lap. |
|
ADVANCED
LEVEL: Hand Lift
Frontal Lift:
Begin by lifting your knee to your chest. Grab your
heel with your outside arm. Extend your lower leg
upwards until your lock your knee. If you feel
tension in your hamstring, lower the amplitude of
your lift and contract your quad in your lifted leg. |
|
Lateral Lift:
Bend your knee and reach over to the inside and grab
your heel. Extend your knee to a locked position
while swinging your leg outwards. Remember the goal
is to rotate your leg so that your toes point
backwards at a 45 degree angle.
Forward Press:
Bend your knee and while continuing to hold your
heel, rotate your knee between your arm and torso so
that you arrive with your knee bent behind you. Lock
out your hip. Press the top of your foot into your
hand while resisting it with your arm. |
|
Dorsal Lift:
Begin to lean forward and lift your lower leg
upwards. Maintain the press against your hand with
the top of your foot. |
|
Frontal Lift:
Swing your entire leg as one unit underneath you and
re-grab on the outside of your heel to complete a
Frontal Lift again.
Upward Lift:
Do not lift your heel to your head! Take your arm
underneath your knee pit and stabilize it against
your tricep. Squat down and move your forehead
towards your instep. Exhale deeply. Carefully place
your foot on the ground when complete. |
|
ELITE
LEVEL: Partner Assisted Squats
Frontal Squat Thrust:
Using your partner's hands as little as possible,
stabilize yourself on the ball of your foot. |
|
Lateral Squat Thrust:
Lift your leg up in an arc without touching your
partner (and still minimizing the use of his spot)
until your swing your leg out to the side. Keep your
leg rotated outwards so that your toes point
backwards at a 45 degree angle. |
|
Dorsal Squat Thrust:
Rotating your leg and bending your knee, do not
allow your leg to touch the ground. Extend your leg
backwards keeping your shin parallel to the ground.
Frontal Squat Thrust:
Bending your knee again, contract your knee to your
chest and extend forward into the Frontal Squat
Thrust. |
|
Crossed Squat Thrust:
Bring your heel to your planted knee and place it on
top of your thigh. If you need assistance, release
one hand of your spotter's and grab your shin (not
your foot) to bring it to your thigh. |
|
ELITE
LEVEL: Solo Squats
The last and most difficult series is for the advanced
athlete with strong, injury free knees and ankles. It took
me two years to work to this point; the skill developed was
all based upon the above progression of the Four Corner
Balance Drill.
Frontal Squat Thrust:
Keep the heel of your planted foot pointed upwards
towards your center of gravity. Push with your heel
and pull your toes towards your shin. Initially you
may use your hands as training wheels to strengthen
the foot and the responsiveness of your planted leg
muscles. |
|
Lateral Squat Thrust:
Swing your leg to the outside and remember to rotate
your leg so that your toes point backwards at a 45
degree angle. |
|
Dorsal Squat Thrust:
Bring your knee to your chest and swing your leg
forward. Extend leading with your heel into a Dorsal
Squat Thrust. |
|
Crossed Squat Thrust:
Load your leg into your lap and exhale. This one is
tough, folks... and took my about two years to
develop. |
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References
(1) (Lephart and Fu, Prioprioception and Neuromuscular
Control in Joint Stability
