There are three fundamental foot positions that occurs in many field and court sports and activities in daily life: the squat, hurdle step and lunge, according to physical therapist and strength coach Gray Cook, author of "Athletic Body in Balance." These positions can reveal which side of your body is stronger or if both sides are equal. Exercises that improves your leg coordination should address any body asymmetries and weaknesses.
Deep Squat Combo
The deep squat combo teaches you to shift your weight properly in order to squat deep with an erect spine. It can also determine if one side of your torso is stronger than the other side. Stand with your legs about shoulder-width apart with your heels on top of a 3-foot long half-foam roller. Raise your arms above your head and exhale as you bend your torso forward to touch the ground with your fingers or palms. Hold this position for two deep breaths to relax your lower back.
Lower your buttocks down into a deep squat position with your arms between your knees. Keep your chest facing forward and your shoulders away from your ears. Push your knees against your elbows and push your elbow out to counter-balance the resistance. Hold this position for three deep breaths.
Then raise your arms over your head and push against the foam roller with your heels to stand up. Do not move your spine as you stand. Perform two sets of five reps. Notice if one side of your body shifts toward one leg as you squat down and stand up.
Standing Hip Flexion and Extension
This exercise teaches you to engage one side of your hip to keep your body upright while you move the opposite hip joint. Stand with your feet together and lift your right knee up to your ribs. Tighten your left buttock and keep your posture upright. Hold your right leg below your kneecap and pull your shoulders back and away from your ears. Hold this position for two deep breaths.
Then bring the leg behind you and grab the right foot from the inside of the foot. You should feel a slightly stretch in your right shoulder as you stretch your right thigh. Hold this position for two deep breaths. Repeat this exercise five times on both legs.
Lunge and Twist
This exercise works on lower body stability as you turn your torso. Stand with your legs together and hold a broomstick over your shoulders with your shoulder blades pulled back. Step forward and lunge down with your right leg until your left knee almost touches the ground. Turn your torso toward your right leg as much as you can while keeping your focus forward. See if you can point the stick in front of you. Do not move your legs away from the lunge position. Hold the twist for two seconds and return to the starting position. Perform two to three sets for 10 reps per side.
Jump Rope Combo
You can use the three basic leg positions to perform jump rope exercises that improves your coordination, stamina and rhythm. Perform each position for 30 seconds without rest between exercises, and increase the time period by 10 seconds with each round until you can perform each exercise for 30 seconds without early fatigue or making a mistake, according to the book "Athletic Development," written by conditioning coach Vern Gambetta, director of Gambetta Sports Training Systems.
Start with your legs about shoulder-width apart and your feet pointing forward in a squat stance. Jump over the rope at a rate of two jumps per second. After you have completed one set, lift one leg up so that your thigh is parallel to the ground. Hop on your standing leg for 30 seconds, switch leg position and hop for another 30 seconds. Then place one foot in front of the other like a lunge stance and jump for 30 seconds. Land lightly on the balls of your feet and on your toes. Switch leg position and jump for another 30 seconds. Rest for one to two minutes and repeat the combo until you can perform each jump for 60 seconds.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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