Fast Fitness - Make Your Own Balance, Agility, and Leg and Ankle Retrainer

Here is Friday Fast Fitness - how to make your own device to get a high tech workout that retrains important motor skills, balance, and lower limb proprioception. Proprioception means to know where and how your body is moving.

1. Put a sturdy board on a rock or hard, fairly round object like a solid ball.


2. Step up on the board and balance. Do a variety of movements that mimic your sport, like tennis and golf swings, martial arts punches and kicks. Do daily life movements like reaching cabinets, and bending like squats and lunges. Try all the same on one leg.


3. For intensive training, place lengths of inexpensive putty or child's reusable clay to make chutes (channels) on the board. Control the motions of the board with your feet to direct the marble to the center target.

Good for kids and adults of most ages.

Be careful and use your brain. Remember the board can move suddenly and slide. That is the whole idea. Control movements with your strength and balance to prevent uncontrolled falls. Start with supervision and near a safety wall, not the stairs or the china closet. Know ahead of time how to fall safely.

Labels: ankle, balance, fast fitness, leg strength, sprain

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