Foundational Balance & Stability Drill For At HOME Skill Development ⸻ 🔍 What Is This Drill? The Single-Leg Balance Hold asks a child to stand on one foot for as long as possible without losing balance. It looks simple—but it is one of the most powerful indicators of physical literacy, neurological development, and injury resilience in kids. Balance is not just a “fitness skill.” It is a life skill. ⸻ 🎯 Purpose of the Drill This drill develops: • Balance & Stability – Control of the body over a single base of support • Core Strength – Automatic engagement of trunk stabilizers • Joint Control – Foot, ankle, knee, and hip alignment • Proprioception – Body awareness in space • Neurological Development – Brain-to-body communication • Injury Prevention – Especially ankle, knee, and hip injuries 💡 Why it matters: Almost every movement in sports and life—running, jumping, stopping, climbing stairs—happens on one leg at a time. ⸻ 🧠 How to Perform the Drill 1. Stand tall with hands on hips 2. Lift one foot slightly off the ground 3. Keep eyes forward 4. Hold balance as long as possible 5. Switch legs and repeat Stop the timer when: • The lifted foot touches the ground • The standing foot moves • Hands leave hips ⸻ 📏 Objective Scoring Method • Score = Longest hold time (seconds) • Record best time on each leg • Use the lower score for grading (this highlights imbalances) ⸻ 📊 Age-Related Norms (Eyes Open) Age Expected Time 5–6 15–30 sec 7–9 30–45 sec 10–12 45–60 sec 13+ 60+ sec ⸻ 🟩 Skill Progressions (How to Make It Harder) Progress only when the child meets the age norm with good control. Level 1 – Beginner • Eyes open • Hands on hips • Stable surface Level 2 – Intermediate • Arms extended • Head turns left/right • Slight knee bend • Close 1 eye Level 3 – Advanced • Eyes closed • Stand on pillow or folded towel • Catch & toss a soft object Level 4 – Elite / Athletic • Single-leg mini squat holds • Reach forward, sideways, backward • Balance after a small hop

Parents & Coaches—this is an important reminder 👇 Kids do not learn movement by being corrected every single rep. They learn by trying, adjusting, and figuring it out through practice. Minor form differences—when they are NOT injury-risk—are part of the learning process. If we jump in too quickly with: • constant cues • overcorrection • “that’s not perfect” feedback We rob kids of something critical: problem-solving through movement. Movement skills develop the same way reading or math does: 👉 repetition 👉 trial and error 👉 confidence over time Our role isn’t to coach perfection. Our role is to: ✔ keep kids safe ✔ give simple guidance ✔ allow exploration ✔ let skills mature with practice When kids are allowed to move, fail, adjust, and succeed—real skill sticks. Let the skill develop. Let the confidence grow. Let kids figure it out. That’s how strong, capable movers are built—for life.

Most kids don’t need more screen time… They need movement with purpose. When kids are active in the right way, they aren’t just “getting exercise.” They’re building lifelong skills that show up everywhere else in life: ✅ Balance & coordination ✅ Strength & body control ✅ Focus & confidence ✅ Problem-solving through movement ✅ Social skills & teamwork ✅ A healthy relationship with their body Running around is fun. But intentional movement teaches kids how to move well, feel capable, and stay active for life. That’s the difference between: 👉 short-term activity 👉 long-term health, confidence, and independence Movement is a life skill. Let’s teach it that way. 💪🏽🧠❤️ #PhysicalLiteracy #LifelongHealth #HomeschoolFitness #HealthyKids #StrongerTogetherHomeschoolAcademy

If there’s one thing we see over and over with kids (and adults), it’s this: Progress doesn’t come from doing more. It comes from doing the basics consistently. At STHA, we don’t chase random workouts or trends. We build foundational skills that carry over into every area of life. Here’s a simple weekly habit you can start today: 👉 Pick ONE physical skill and practice it for 5–10 minutes, 3–4 days this week. Examples: - Balance on one foot while brushing teeth - Practice a proper squat or hinge pattern - Toss and catch a ball with both hands - Hold a plank with good posture - Practice controlled breathing after movement Why this matters: - Builds neuromuscular coordination - Improves confidence through competence - Reinforces focus and discipline - Reduces injury risk long-term - Creates momentum without overwhelm This is how physical literacy is built: Small skills → repeated often → mastered over time 💬 Community Challenge: Comment below with ONE skill your family will focus on this week. We’ll help you progress it safely and appropriately. Stronger together. Always. 💪

Hey STHA Fam! 👋 Want to feel stronger right now—whether you’re hitting your last few reps, lifting groceries, or staying safer in everyday movement? Here are three simple body-position tricks that instantly give you more strength, stability, and confidence WITHOUT adding weight: ✅ 1. Lower Your Center of Gravity When you drop into a slight hinge or squat, your body becomes more stable and powerful. Why it works: - More grounded = stronger base - Better force production - Less wobble during lifts Try it next time you pick something up—don’t stay tall & rigid—drop into your hips. ✅ 2. Use a Wider Stance Spreading your feet shoulder-width or just beyond gives you a stronger foundation. Benefits: - Improves balance - Distributes load better - Makes heavy moves feel easier Great for: squats, deadlifts, farmers carries, and even pushing heavy doors 😉 ✅ 3. Try a Split Stance One foot slightly in front of the other instantly engages more muscles and creates solid support. When to use it: - Lunges - Reaching or lifting from a low position - Getting that last rep 🧠 Why This Matters These adjustments don’t just help you lift more—they help you: ✔ Maintain safer movement patterns ✔ Build confidence in strength sessions ✔ Support joint health and long-term mobility ✔ Translate strength into real-life tasks (like picking up kids, groceries, or gear) 📌 Pro Tip When something feels too heavy or unstable, check your stance FIRST before adding weight. Better positioning = better performance + fewer injuries.