While the previous two videos (see: Integrated Core Training for Dynamic Stability and Core Training Variations for Dynamic Stability) help reinforce elements of low-position control important for skating, the Single Leg Stance Med Ball Figure 8 is more of a traditional balance exercise.
The goal is to stay tall and centered over the foot.
When someone is performing this exercise, there are several things I’m looking for:
Positioning and control in all of these areas are inter-related, (e.g. a foot collapsing inward can drive a hip tilt and loss of rib/pelvis stacking), so it’s important to observe up and down the chain.
As with the other variations, this can be progressed by adding range of motion to the “8”, adding speed, or adding load. In certain cases, I’ve also progressed athletes to doing this with their eyes closed, to remove the visual contribution to balance.
Give this a shot, and post any questions/comments below!
To your success,
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.