Ankle and Leg Balance Training for Gymnasts, Using The Star

If your gymnast is having issues with balance, or they are recovering from an ankle injury and they need more therapy to increase their balance, this training can be for them. This will also help increase core strength and landing ability. It’s all around great therapy.

Steps to make this training a success:

  1. Use tape to draw a star just like the one found in the video.
  2. Number the star starting at the top position with number 1, and numbering clockwise around the star.
  3. Have your gymnast stand on one leg in a 1/4 squat position with knee behind toes.
  4. Hips should be flexed at a 30-45 degree angle, back strong and straight.
  5. Start by reaching foot as far towards number one as possible. To reach further, go deeper into the squat instead of letting the knee go over the toes.
  6. Continue to number two and around to number 8. Follow the video to see how your gymnast’s foot should be reaching.
  7. Switch feet, and repeat.

Quick Tip: If your left foot is planted on the ground, follow the numbers clockwise. If your right is planted and your reaching for the numbers with your left, start with 1, then go counterclockwise (1, 8, 7, 6, …)

If you have any questions, make sure you let us know!

 

Dr. Joshua Eldridge

About Dr. Joshua Eldridge

Dr. Joshua Eldridge has specialized in protecting gymnasts from injury. He is the inventor of The X Brace, and has developed a treatment protocol for Sever's disease and heel pain that has helped thousands of gymnasts throughout the world. Dr. Eldridge brings practical, easy injury care and prevention that can be done at home.