Procaryote
Ankle and foot · Motor control

Single-leg proprioception with ball transfer

Single-leg proprioception with ball, passing the ball from one hand to the other, 3 sets of 30 seconds per leg

Illustration of the Single-leg proprioception with ball transfer exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on one leg with the knee slightly bent, and toss a ball from one hand to the other in front of you. Maintain your balance by controlling your movements and switch hands to catch the ball. Change legs after each set.

Tips: Focus on your balance and keep your gaze fixed in front of you. Slightly engage the foot and ankle muscles to stabilize your posture.

Progression: Increase the duration to 45 seconds per leg or use a smaller ball for a greater challenge.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
balle
Starting position
Debout sur une jambe, genou légèrement fléchi
Clinical goal
Améliorer le contrôle moteur et l'équilibre du pied et de la cheville
Also known as
équilibre sur une jambe avec balle, transfert de balle unipodal, exercice de stabilité cheville

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.