Single Leg Balancing

Runners focus on strength, endurance, and mobility, but balance is often ignored. Running is a single leg activity and ability to balance on a single leg is an important indicator of efficiency. 80% of the runners that we see at RunMechanics often lack the single leg balance, and is correlated directly to higher ground contact times.

Here is what Eliud Kipchoge has to say about balancing

Single Leg Balance drills are an effective way to improve the proprioceptors at the muscle and nerve endings. Training the proprioceptors is even more important as we age, for better running efficiency and to prevent injuries.

Here are a couple of variations of Single Leg balancing drills.

How to do it?

• Start by standing on a single leg with eyes open.
• Ensure the leg which is in the air is flexed at the hip (and knee is up)
• Ensure you are fully stable and balanced while the eyes are open

Variation A - Resisted Flexion:

• Use the hand on the same side as the flexed hip to press it down hard, while you resist it. This ensures your core is engaged
• Finally, close your eyes, and maintain this position for 20s-30s.

Variation B - Folded Arms:

• Fold your arms at chest to ensure you are not using arms to create balance
• Finally, close your eyes, and maintain this position for 20s-30s

If you are not able to maintain balance while closing eyes, practice the same drill with eyes open, before you progress to closing the eyes.

Practice these drills as part of your mobility regime for 3-4 repeats.