Single-Leg Balance Hold
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
⸻
🟥 Regressions (If a Child Struggles)
If balance is below age norms:
• Light fingertip support on wall or chair
• Shorter timed intervals (10–15 sec rounds)
• Barefoot to improve sensory feedback
⚠️ Regression is not failure—it is smart teaching.
⸻
🧩 Common Coaching Cues (Minimal & Effective)
• “Stand tall”
• “Quiet foot”
• “Freeze like a statue”
Avoid over-coaching.
Let the body solve the problem.
⸻
🧠 Why This Drill Is a PE Literacy Staple
✔ Easy to assess
✔ No equipment required
✔ Tracks improvement clearly
✔ Works for all ages
✔ Directly transfers to sports & daily life
This is why balance testing is used in:
• Youth athletic development
• Physical therapy
• Fall-prevention research
• Long-term health assessments
⸻
📝 How Parents Can Grade It
• 4 – Advanced: Exceeds age norm
• 3 – Proficient: Meets age norm
• 2 – Developing: Slightly below norm
• 1 – Needs Support: Well below norm
0
0 comments
Single-Leg Balance Hold
powered by
skool.com/stronger-kids-brighter-future-8689
Your go-to resource for anyone striving to raise healthy, fit kids with daily tips, training and expert guidance on fitness, nutrition and wellness
Suggested communities
Powered by