Balance Progression
The following progressions should be done 2-3 times per week, with days off in between for appropriate gains. Begin based on the motor control test results and continue as instructed.
Progression 1:
Start here if you held <5 seconds on the Single Leg Balance Test.
Tandem Balance: 3 x 30 seconds (each leg). Stand with one leg directly behind the other and maintain that position, alternating legs every 30 seconds. When you can maintain balance without falling and with relative ease then proceed to Progression 2.
Progression 2:
Start here if you held 5-15 seconds on the Single Leg Balance Test.
Single Leg Balance (Finger Support). 3 x 30 seconds (each side). Stand on one leg, with one finger lightly touching the wall for support. Maintain a level balance the entire time. When you are able to complete this with proper form and relative ease then go to Progression 3.
Progression 3:
Start here if you held 15-25 seconds on the Single Leg Balance Test.
Single Leg Balance: 3 x 30 seconds (each leg). Stand on one leg while maintaining a stable pelvis. The leg off the ground should be help up at 90 degrees of hip flexion. When you are able to maintain this position without falling and with relative ease then go to Progression 4.
Progression 4:
Start here if you held 25+ seconds on the Single Leg Balance Test.
Single Leg Balance (Running Man): 3 x 30 seconds (each leg). Standing on one limb with your knee slightly bent, perform a running motion by bringing your lifted leg in a backward-forward motion along with an arm swing motion. You can start off with minimal movement, and as you progress increase the range of motion and speed. When you are able to perform this set without losing balance and with relative ease then proceed to Progression 5.
Progression 5:
Single Leg Balance (Eyes Closed): 3 x 30 seconds (each leg). Stand on one leg while maintaining a level pelvis. Once stable, close your eyes and try to maintain your balance. When you are able to maintain this position without falling then go to Progression 6.
Progression 6:
Single Leg Balance (On Toes): 3 x 30 seconds (each leg). Stand on one leg while maintaining a stable pelvis. Once stable, try to stand on your toes. This is difficult, so just keep trying and the muscles will adapt.