Tue 13 May, 2008
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Balance Training: Month #2  x4
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| Planet Field Hockey |
January 4, 2001 
High Performance Specialists (HPS)
> Page Views 12261
This is the second in a series of articles on balance training. This training should always be done with supervision. It is meant for athletes of intermediate to advanced skill levels
Month #2 Exercises:
Drill #3 – Low Static Squat on Balance Board w/ Stick (side view)
How?
· Find your balance.
· Squat to 90 degrees without letting the plate touch the ground.
· Keep your toes directly under your knees.
· Keep your chest/shoulders over your knees.
· HEAD UP!!
· Don’t rely on “tripod” using stick.
· Maintain this position for 30 seconds to 2 minutes.
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| Drill #3 – Low Static Squat on Balance Board w/ Stick (side view) |
Muscles involved?
· Quadriceps, Hamstrings, Glutes, Calves, Ankle Flexors, Abs and Lower Back.
Benefits?
· Strength, Balance and Proprioception.
Drill #4 – Low Squat on Balance Board (front view)
How?
· Find your balance.
· Squat to 90 degrees without letting the plate touch the ground.
· Keep your toes directly under your knees.
· Keep your chest/shoulders over your knees.
· HEAD UP!!
· Don’t rely on “tripod” using stick.
· Maintain this position for 30 seconds to 2 minutes.
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| Drill #4 – Low Squat on Balance Board (front view) |
Muscles involved?
· Quadriceps, Hamstrings, Glutes, Calves, Ankle Flexors, Abs and Lower Back.
Benefits?
· Strength, Balance and Proprioception.
Drill #5 – Partial Squat on Balance Board (front view)
How?
· Find your balance.
· Squat to 45 degrees without letting the plate touch the ground.
· Keep your toes directly under your knees.
· Keep your chest/shoulders over your knees.
· HEAD UP!!
· Don’t rely on “tripod” using stick
· Maintain this position for 30 seconds to 2 minutes.
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| Drill #5 – Partial Squat on Balance Board (front view) |
Muscles involved?
· Quadriceps, Hamstrings, Glutes, Calves, Ankle Flexors, Abs and Lower Back.
Benefits?
· Strength, Balance and Proprioception.
Drill #6 – Partial Squat on Balance Board (side view)
How?
· Find your balance.
· Squat to 45 degrees without letting the plate touch the ground.
· Keep your toes directly under your knees.
· Keep your chest/shoulders over your knees.
· HEAD UP!!
· Don’t rely on “tripod” using stick.
· Maintain this position for 30 seconds to 2 minutes.
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| Drill #6 – Partial Squat on Balance Board (side view) |
Muscles involved?
· Quadriceps, Hamstrings, Glutes, Calves, Ankle Flexors, Abs and Lower Back.
Benefits?
· Strength, Balance and Proprioception.
How can I increase the difficulty of this exercise?
1. Move your feet together.
2. Single leg static squat with opposite foot on ground behind balance board.
3. Ball handle by yourself.
4. Ball handle with partner.
5. Ball handle with partner, using bounce pass or high pass.
Your opinion counts.
Rate this article or enter your comments below.
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Opinions expressed here do not represent the official views of PlanetFieldHockey.com or its staff. Comments will be removed if they are considered offensive or of a personal nature.
Comments on this article
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Jessica Morgan
01-09-2001 4:36 pm
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Good exercise, but all of the exercises seem like they are the same
[B]Editor:[/B]
There are different reasons for this: Firstly, different equipment is available to different people. Also, the exercises all work slightly different muscle groups and have slightly different purposes. If you have further questions, send an e-mail to the writers of the article:
Their address is: hps@planetfieldhockey.com
Thanks
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Peter munsing
06-28-2001 7:45 am
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Great articles--they don't require a big outlay in money, they can be done in a limited space, and they have a fun component to them.
A commentor on the previous article suggested that they had found a deleterious aspect to weight training. As weight training is beloved of many coaches and programs, has enough been done in the weight area that comparisons can be made between weights vs other forms of training? What do other countries use and think? Have any studies been done ?
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stephanie aitken
04-29-2004 2:16 pm
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thanks
Fantastic articles!!!!
It has helped me alot on my pe coursework.
hopefully i will pass!!!!!
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chalkie
11-12-2004 5:46 am
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bad knees
another fine article,
i have had a ACL and PCL reconstruction on my right knee about 4 years back and am playing south league div 2 (in the uk) hockey. My knee has never felt as strong as it used to be and i think that this is partly due to my lack of poprioception in that knee (appologies for spelling). Are there any specific one legged exercises i can do for this? Also the VMO muscle on the leg is still a lot smaller than my 'good' leg, are there any weights/activities i can do to build that muscle and the general strength in my leg.
Thanks for any help people can give me, and quitting hockey is not an option!
cheers
Chalks
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