Reactive Balance Program

Expand your hip mobility and activate lateral muscles while learning to own essential body positions

Build length, strength, and reactivity into your hamstrings with this dynamic warm-up exercise

Train essential motions of catching your balance during forward balance reactions.

Train essential motions of catching your balance during backward balance reaction

Learn alignment and mobility over each foot as you re-train your sensory system.

Foundational strength and control for your feet and calves. Ensure you build the stability through your base to support you in all movements.

Test your overall power in basic transitional movement. Remember to test this 2x and take the best time

The essential rotational movement throughout the entire body. Gently explore and restore your rotation and gain balance through these motions.

Learn to move and activate from your hips to avoid straining your back with higher level movements

Use this compound movement to build strength and control in postures so you can truly own these positions.

Strengthening intrinsic foot muscles along with the soleus muscles which are essential for balance reaction and recovery

Grading dynamic single leg balance with foot sliders. This builds mobility, strength, and control over your stance leg.

Incorporate dynamic single leg balance challenges into your walking to enhance control and stability during transitional movements.

Sensory control for transitioning in stance for walking

Build strong lateral hip movement using isometric resistance. This can be a great challenge at any level.

Teach your stance leg to resist anterior and posterior challenges with isometric resistance.

Use this to build your foundation for reactive stepping and train the rebounding effect of this step

Train your dorsiflexion (“foot up”) strength to improve your ability to clear your feet during walking and augment your ability to stop your body from falling backward.

Multi directional stepping to train basic stepping strategies for catching balance.

Incorporate dynamic single leg balance challenges into your walking to enhance control and stability during transitional movements.

Advance your dynamic single leg balance challenges during walking to enhance control and stability during transitional movements.

Train your protective responses for forward losses of balance

Build rebounding reactivity in the lateral plane of movement

Advance your reaction movement training to stop backward falls without stepping

Train reactive lower body movements with an external focus at a lower level

Train reactive backward steps and the ability to reverse direction with balance and control

Build length, strength, and reactivity into your hamstrings with this dynamic warm-up exercise

Advance your reaction movement training to stop forward falls without stepping

Keep advancing your rebounding ability to perfect your stepping reactions

Fast, strong feet and ankles will keep your foundation in control when you need your balance

Train more advanced stepping reactions to prepare for all balance needs

Start practicing quick lateral movements with real balance impact

The essential rotational movement throughout the entire body. Gently explore and restore your rotation and gain balance through these motions.

Coordinate rotational balance and single leg control using a progressive grading technique

Build 360 degree dynamic strength and around your stance leg with this graded movement to improve all aspects of stable control.

Advancing the posterior balance reaction into a forward step. Practice over-shooting your balance into a step.

Train fast-twitch muscle fibers with transitional movement to develop functional power for balance

Train your single leg balance with the confidence to get all the way onto your leg by positioning yourself next to a counter or a wall

Compound, whole body movements to help you get strong and control the entire body for balance reactions

Build strong lateral hip movement using isometric resistance. This can be a great challenge at any level.

Teach your stance leg to resist anterior and posterior challenges with isometric resistance.

The essential rotational movement throughout the entire body. Gently explore and restore your rotation and gain balance through these motions.

Use this simple external focus drill to push the boundaries of your lateral base of support with an external focus (and it’s fun!)

Train fast-twitch muscle fibers with transitional movement to develop functional power for balance

Train your dorsiflexion (“foot up”) strength to improve your ability to clear your feet during walking and augment your ability to stop your body from falling backward.

Build rebounding reactivity in the lateral plane of movement

Improve your thoracic mobility in functional positions for better ease of movement

Train your upper body to stabilize with rebounding steps

Train your upper body to stabilize even more with rebounding steps

Integrate rotational movement into your rebounding steps

Compound, whole body movements to help you get strong and control the entire body for balance reactions

Build control in leaning movements and balance throughout your core and single leg stance

Start practicing quick lateral movements with real balance impact

Foundational strength and control for your feet and calves. Ensure you build the stability through your base to support you in all movements.

Build length, strength, and reactivity into your hamstrings with this dynamic warm-up exercise

Train reactive backward steps and the ability to reverse direction with balance and control

Work single leg balance and stepping in all directions for effective stepping balance strategy

Continue building stance control and reactive balance over each leg with an external focus and increased challenge

Beginner plyometrics essential power. Speed, strength, and coordination ensure your balance can be effective used.

Train your dorsiflexion (“foot up”) strength to improve your ability to clear your feet during walking and augment your ability to stop your body from falling backward.

Advance your balance reactions by exaggerating the response and combining ankle, hip, and stepping strategies.

Activate foot and ankle lateral strength to prepare your foundation for strong lateral movement

Train anterior weight shift over each leg with a backward step up

Connect the whole body into transitional movements with key core activation

Build control in leaning movements and balance throughout your core and single leg stance

Incorporate dynamic single leg balance challenges into your walking to enhance control and stability during transitional movements.

Develop single leg stance during functional walking movements for control and change of direction

Advance your dynamic single leg balance challenges during walking to enhance control and stability during transitional movements.

Advance your dynamic single leg balance beyond traditional walking patterns to ensure you can have confidence with all challenges

Use an external focus to advance your rotational single leg balance control

Build full body power and control from head to toes for baseline reactive balance

Learn essentials of hip mobility. Build strength AND Length in your glutes and calves all while training dynamic single leg balance.

Develop the power to put on the brakes and reverse your movement for effective reactions in balance

Reactive footwork and graded single leg balance

Advancing stepping over obstacles in both directions to increase power and coordinate foot clearance

Challenge your balance, strength, and mobility in functional positions

Train stepping strategies in all directions for mobility and single leg balance

Advance your reaction movement training to stop backward falls without stepping

Full body awareness challenge to improve upright posture and control with backward stepping

Train hip flexion throughout range of motion while challenging single leg stance

Developing fast twitch muscles, shock absorption, and lateral movement for balance control

Develop mobility and lateral movement control for large amplitude balance reactions

Advance the training of fast-twitch muscle fibers with transitional movement to develop functional power for balance

Use an external focus to practice twisting and coordination around your base of support

Instructions:

Practice with one hand or alternating hands. To increase difficulty: - bring feet closer together - Use a half tandem or even full tandem stance - Advanced: stand on one leg and perform

3 sets x 90 sec each

Challenge your balance, strength, and mobility in functional positions

The essential rotational movement throughout the entire body. Gently explore and restore your rotation and gain balance through these motions.

Managing impact and total body control

Advancing impact management with total body control

Advancing impact management with rotational total body control

Speed and strength with functional coordination. Maintain and advance functional speed quick stepping reactions

Activate foot and ankle lateral strength to prepare your foundation for strong lateral movement

Single leg balance control with a focus on hip movement in functional directions

Decrease focus on reactions and balance through cognitive dual tasking. This decreases the attentional cost for balance.

Get that bounce back in your step by training balance and quick rebounding in this position

Advance lateral and rotational single leg balance control while developing hip strength

Incorporate total body movement by balancing in functional positions and combining rotational trunk control

Lateral movement with frontal plane control

Advanced alternating balance and strength control with single leg positions

Alternating control in single leg balance for high level balance reaction capacity

Decrease focus on reactions and balance through cognitive dual tasking. This decreases the attentional cost for balance.

Continue building stance control and reactive balance over each leg with an external focus and increased challenge

Build rebounding reactivity in the lateral plane of movement

Fast, strong feet and ankles will keep your foundation in control when you need your balance

Start practicing quick lateral movements with real balance impact

Advance your balance reactions by exaggerating the response and combining ankle, hip, and stepping strategies.

Speed and control for changing directions with agile moves

Advancing stepping over obstacles in both directions to increase power and coordinate foot clearance

Decrease the attentional cost of directional changes by training in all four directions using cognitive dual tasking

Core control with transitional movements incorporating essential rotations

Build control in leaning movements and balance throughout your core and single leg stance

Activate foot and ankle lateral strength to prepare your foundation for strong lateral movement

Explore length, stability, and control with this compound movement

Advance your dynamic single leg balance challenges during walking to enhance control and stability during transitional movements.

Advance your dynamic single leg balance beyond traditional walking patterns to ensure you can have confidence with all challenges

Re-Test your overall power in basic transitional movement. Remember to test this 2x and take the best time

Challenge your balance, strength, and mobility in functional positions

Train triple extension movements with total body control and balance