Balance is the unseen sixth sense in karate. While speed, agility, power and precision are essential for any karateka, without balance they are all rendered null and void. If kata are part of the school's curriculum, balance exercises are already precoded into an average routine. But if balance is an issue, there are exercises that can help. They require little in terms of time invested and can be folded into an existing stretching routine. While a table or chair is recommended as a support, a wall or doorjamb can be substituted instead.
Plantar Flexion
Step 1
Stand with your feet hip-width apart.
Step 2
Place a hand on the edge of a table or back of a chair. Only the fingertips should be touching the table or chair.
Step 3
Lift your body up onto the tips of the toes. Hold for one second.
Step 4
Lower your heels to the floor. Complete eight to 10 repetitions.
Step 5
Touch the tabletop or back of the chair with only one finger.
Step 6
Rise up onto the tips of your toes and hold for one second.
Step 7
Lower your heels to the floor and perform eight to 10 repetitions.
Side Leg Raises
Step 1
Stand with your feet hip-width apart and one hand holding onto the edge of a table or the back of a chair for balance.
Step 2
Lift one leg to the side until it is approximately 12 inches off the ground. Keep the toes facing forward throughout the exercise.
Step 3
Hold the side leg raise position for one second and then lower the leg.
Step 4
Repeat the movement with the other leg.
Step 5
Use only one finger to balance against the table edge or chair back.
Step 6
Lift one leg 12 inches to the side, hold for one second and return to the starting position.
Step 7
Repeat the movement with the other leg.
Step 8
Alternate the legs for a total of 20 repetitions.
Tips and Warnings
- For an advanced workout, try to keep your eyes closed while performing the exercises.
Things You'll Need
- 1 chair or table
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