EXERCISES IN SINGLE-LEG STANCE FOR RUNNING AND BALL SPORTS – LEG AXIS STABILITY
WORKOUT
The MFT Pro Board 2D is an excellent training device for activating and stabilizing the ankle, knee, and hip joints, as well as enhancing core and overall body stability. It effectively balances out muscular imbalances and improves sensorimotor skills.
This board is successfully utilized in both therapy and preventive training due to its versatile application options. It's particularly beneficial for athletes in running and ball sports, making it an optimal training companion.
Best of luck and success in your training!
Ewald A. Aigner, MFT Developer
Recommended Balance Board:
MFT PRO BOARD 2D
EXERCISES & VIDEOS
EXERCISE 1: STEP UP IN SIDE ROCKING POSITION
Starting Position: Begin in a lunge position with the front leg on the disc in a side rocking position.
Movement: Shift your weight onto the front leg while standing up, moving the back leg forward and upward. Use a gentle arm swing for balance.
Exercise Duration: 3 sets of 10 – 20 repetitions, rest: 1 minute.
EXERCISE 2: SINGLE LEG SIDE ROCKING POSITION
Starting Position: Stand on one leg on the disc in a side rocking position. Lift the free leg at a 90° angle at the hip and knee while keeping the disc balanced.
Exercise Duration: 3 sets of 10 – 20 repetitions, rest: 1 minute.
EXERCISE 3: SQL + STRIDE ROTATION IN FRONT ROCKING POSITION
Starting Position: Assume a deep lunge position with the front leg on the disc in a front rocking position. Extend your arms forward with your palms together.
Movement: Rotate your arms and torso to the left and right.
Exercise Duration: 3 sets of 10 – 20 repetitions per side, rest: 1 minute.
EXERCISE 4: STEP FORWARD/BACK IN FRONT ROCKING POSITION
Starting Position: Stand on one leg on the disc in a front rocking position.
With the other leg, perform a step forward and then back while stabilizing the disc.
Exercise Duration: 3 sets of 10 – 20 repetitions per side, rest: 1 minute.