Y-Balance Drill

Directions:

  1. Begin by making an inverted “Y” on the floor. Gym chalk works well.
  2. Stand with one foot in the center, where the “Y” intersects.
  3. Reach as far forward, posteromedial, and posterolateral as you can, but limit contact with the ground to no more than the tip of your stride foot.  Do not bear weight into your stride foot.
  4. You can perform in straight succession, or return to center line after each attempted reach.
  5. Repeat on the opposite side.

TIPS:

  • Heel should not raise from the ground as you reach.
  • If you notice a big discrepancy in reach length from side to side, you may be at increased risk for injury. Try to maximize reach distance bilaterally.
  • Assess and regress if you notice movement restrictions. Common problem areas with this movement include ankle mobility, hip frontal plane stability, and balance.

TARGETS:

Motor control, dynamic balance, and injury prevention.

 

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