SINGLE-LEG STANCE AND REACH DRILL
Challenge static balance and coordination by combining single-leg stance with small reaching movements under water support.
How to Perform
- Stand in chest-deep water near a wall or rail, feet hip-width apart, knees soft, and one hand lightly resting on the support.
- Shift weight onto the left leg and gently lift the right foot a few inches from the pool floor, holding this position for 5 to 10 seconds.
- With the free arm, make small reaches forward, to the side, and across the body while keeping the trunk as steady as possible.
- Place the right foot down, rest briefly, then repeat on the other leg, matching the hold time and reach patterns.
- Perform 3 to 4 holds per leg, alternating sides, and adjusting hold time so balance is challenged but control is not lost.
Key Execution Cues
Remember: Think ‘tall spine, soft knees’; look straight ahead and
move the reaching arm slowly so the supporting leg can react.
Safety & Precautions
Important: Not appropriate for individuals who cannot safely stand
on one leg for at least a few seconds even with support.
Additional Safety Notes: Keep one hand close to the wall at all times; stop or lower the lifted leg immediately if pain or dizziness occurs.
Exercise Modifications
Make it Harder (Progressions)
Reduce hand contact to fingertip support, slightly increase reach distance, or perform gentle head turns while holding balance.
Make it Easier (Regressions)
Lift the heel only instead of the whole foot, shorten hold times, or keep both hands on the rail.