Single-Leg Balance | Hip Stability and Foot Control (Drills) — Transcript

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1. 0:03hi guys trainer Maxim thank you very
2. 0:06much for joining me today we're going to
3. 0:08improve your one leg balance let's do
4. 0:16it why we are struggling with the
5. 0:19balance on one foot it's because our
6. 0:21ankle ankle muscles are not doing a
7. 0:24great job typically the ankle will be
8. 0:27collapsing just like this so you can see
9. 0:30how this bone of the ankle is really
10. 0:34eager to turn
11. 0:37inwards and with this position that
12. 0:39collapses the hip that bends the spine
13. 0:42making your trajectory unpredictable
14. 0:44that's why you might need uh extra
15. 0:47balance uh with the counter weights with
16. 0:49uh with your arms which we want to avoid
17. 0:53now the first thing you do you just
18. 0:54stand normally and you place your mind
19. 0:57into these two bones here of your ankles
20. 1:01and you're picturing that you're
21. 1:02rotating them out while keeping all all
22. 1:05five toes in good contact with the floor
23. 1:08so it looks like this one 2 3 4 and you
24. 1:13hold it for 10 seconds 1 2 3 4 5 10 done
25. 1:17ideally you should feel a mild muscle
26. 1:19activity here on the outer portion of
27. 1:21your shin bone that would be a good
28. 1:23indication that you're hitting the right
29. 1:24muscles the next one is you're going to
30. 1:28just stand on one foot
31. 1:30by actively focusing on the rotation of
32. 1:33the of the shin bone out uh pressing
33. 1:36five uh toes into the ground and just
34. 1:38try to try to stand like this for 30
35. 1:41seconds try to stay tall no need to
36. 1:43balance with the arms just stay
37. 1:45relatively relaxed the next one uh
38. 1:49you're going to do pretty much the same
39. 1:51rotate the shin bone out press five toes
40. 1:54into the ground ideally try to flare
41. 1:57them or spread the toes stand like this
42. 2:00making sure that the hips are square and
43. 2:02do a partial hip hinge making sure that
44. 2:05your hips are not deviating sideways
45. 2:08let's say if you're trying to do the
46. 2:10partial hip hinch and it looks like this
47. 2:12one so your leg is kind of floating
48. 2:15sideways it means that your ankle is
49. 2:17collapsing the shin bone is rotating in
50. 2:20and that leads the entire pelvis into
51. 2:22that uh into that uh Direction so you
52. 2:26want to correct it by rotating the shin
53. 2:28bone out one five uh toes pressed and
54. 2:33tiny bit one do the partial hip hinges
55. 2:37two three preferably in front of the
56. 2:40mirror so you can control yourself uh
57. 2:43your body because often we might uh
58. 2:46picture one thing in our head but the
59. 2:47reality looks quite uh quite different
60. 2:50so one more time you're standing here
61. 2:52rotate the uh shin bone out five toes
62. 2:55pressed into the floor partial hip
63. 2:58hinges one and two and three making sure
64. 3:02that the hips are staying Square not
65. 3:05because you're trying to square them
66. 3:06with the action of the core or the spine
67. 3:09but because the shin bone uh is staying
68. 3:12rotated out and all five toes are
69. 3:15pressed into the ground therefore the
70. 3:17hips have no reason to deviate sideways
71. 3:21if they do you of course can correct it
72. 3:24with spinal activity or with the core
73. 3:27but uh it's going to be kind of Faking
74. 3:30the right the correct mechanics of the
75. 3:32movement so try this for a couple of
76. 3:35sets 10 wraps and the final uh part of
77. 3:38this uh routine uh we're going to
78. 3:41improve how we think about the hip Hine
79. 3:44so we're going to stand tall uh rotate
80. 3:47the shin bone out press five toes in the
81. 3:49ground make sure the hips are staying
82. 3:52square and now you're going to try the
83. 3:55full hip hinge but without thinking that
84. 3:58it's your upper B body which is going
85. 4:00forward you must think it's the pelvis
86. 4:03which is going back see the difference
87. 4:07uh often we think okay we want to go
88. 4:08down we place the M into the upper body
89. 4:12and we start driving it forward like
90. 4:14this that's not how the body is supposed
91. 4:18to move because the pelvis the base of
92. 4:20the spine is staying in the same place
93. 4:23and essentially at some point you will
94. 4:25have to crunch in the stomach that will
95. 4:27create the deviation from the spine even
96. 4:31though it looks okay it's not a good
97. 4:33balance the toes are overloaded the
98. 4:35ankle wants to collapse it's not going
99. 4:37to work well for you so instead you
100. 4:40think adjust the shin bone toes maintain
101. 4:44the spine tall and instead of thinking
102. 4:47upper torsa forward just disconnect your
103. 4:50mind from the upper torsa put your mind
104. 4:52into the pelvis the hinch is going to
105. 4:54happen at the hip here and drive it back
106. 4:59w
107. 5:00one and two one and two on the way up
108. 5:06you must again not think that it's the
109. 5:09upper back which is going up because you
110. 5:11will be arching the back to start the
111. 5:14movement you think it's your hamstrings
112. 5:17pulling down on the on the pelvis one
113. 5:21returning your spine into the upright
114. 5:23position from the perspective of the
115. 5:26pelvis forward so one more time Standing
116. 5:29Tall relatively relaxed do the
117. 5:31adjustments to the ankle and think
118. 5:34pelvis back one pelvis forward two back
119. 5:39and forward back and forward very
120. 5:44important during this activity is to
121. 5:47stay relatively relaxed because the
122. 5:50balance is not how hard to tense the
123. 5:52muscles the balance is all about how
124. 5:54well you coordinate the muscles and if
125. 5:57your muscles are all engaged at the same
126. 5:59time time there will be no balance
127. 6:01balance uh is only possible when some
128. 6:05muscles are relaxed and available and
129. 6:07some muscles are working so in a way
130. 6:10we're going to use the relax muscles as
131. 6:12thrusters whenever we need them but if
132. 6:15all the muscles are tense it means that
133. 6:17you have no access to any thrusters
134. 6:19because they're already all engaged and
135. 6:21you're turning your body into
136. 6:23uncontrollable uh object let's recap uh
137. 6:26what we've just learned so exercise
138. 6:29number one going to do is the rotation
139. 6:31of the shin bone out one two three four
140. 6:34five while holding all five uh toes
141. 6:37flirt and pressed into the ground one
142. 6:39two three four and hold exercise number
143. 6:42two you're going to try standing on uh
144. 6:45adjusted ankle for 30 seconds 1 2 3 4
145. 6:49five keeping the spine tall that's it
146. 6:52exercise number three you're going to
147. 6:55stand with the adjusted ankle picturing
148. 6:57the spine toll making sure that the Hep
149. 6:59uh hips are square and you're going to
150. 7:02do the partial hip
151. 7:03hinges just to feel the work of the
152. 7:07ankle to get used to it and do two three
153. 7:11uh two three sets 10 reps and after that
154. 7:14you can attempt the uh full hip hinch on
155. 7:17one foot uh in this way adjust the ankle
156. 7:20Standing Tall hips and drive with the
157. 7:25pelvis back and down back and down back
158. 7:29back uh forward and up back down forward
159. 7:33up so try these drills let me know how
160. 7:36it went and of course subscribe please
161. 7:39your support will be greatly appreciated
162. 7:41and will keep me motivated to produce
163. 7:43more videos to help you guys uh become
164. 7:46better thank you have a great day see
165. 7:48you soon