Perform Phases 1-4 five days/week. Perform phase 5 three days/week for the duration of the season. Each exercise is done for 30 seconds/leg. Alternate legs during a rest period of 30 seconds between repetitions.

Single Leg Balance

Week 1:

All exercises are done standing on the floor with eyes open

1. Single leg stance
2. Single leg stance while swinging the raised leg
3. Single leg squat (30-45 degrees)

d.  Single leg stance while performing sport-functional activities, such as dribbling, catching, kicking, etc).

Single-leg Stance while dribbling

Week 2: 

Standing on the floor, eyes closed.

1. Single leg stance
2. Swinging the raised leg
3. Single-leg squat (30-45 degrees)

Two-legged stance, trying to rotate the board in a controlled manner

Week 3:

Standing on board or other unstable surface, eyes open.

1. Single leg stance
2. Swinging the raised leg
3. Single leg squat (30-45 degrees)
4. Two leg stance while rotating the board

Single leg balance on board. Eyes can be open or closed.

Week 4:  

Standing on board

1. Single leg stance, eyes closed
2. Swinging raised leg, eyes open
3. Single leg squat (30-45 degrees), eyes open
4. Single leg stance while rotating the board, eyes open

One-leg balance while dribbling (can be any sport-specific activity).

Week 5:  

On board

1. Single leg stance, eyes closed
2. Single leg squat (30-45 degrees), eyes open
3. Single leg stance while rotating the board, eyes open
4. Single leg stance while performing sports-specific activities, eyes open