Balance: "Cone Reach"

Cone Reach--An effective balance drill for under 10 bucks!
*[My back is too "rounded"...BAD Coach!  Keep back more flat!]

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Stand on 1-leg with static balance before reaching.

2. With control, slowly reach "out and down" for the tennis ball on top of cone.

3. Pick up ball and stand up straight then slowly place ball back on top of cone.

4. Repeat by picking ball up 5-10x on one leg then switch to other leg for 5-10x.

Tips: I've done a lot of balance drills, but this is the absolute best one for all around effectiveness and simplicity.  All you need is a safety cone and tennis ball.  You can buy a cone at Home Depot. Lowe's, or most other hardware supply stores.  If the cone is too low, just place on stool, chair, or upside down bucket.  The main thing is that you find a height and reach you can "control" without losing balance.  If standing with one foot completely off the ground is too hard, just leave the toes lightly down on the rear leg.  Even a toes-down modification will provide balance challenge and improvements.

• After you master these movements slowly with control, try "snatching" the ball off the cone when you pick it up then quickly stand up.  The extra speed will require more core and hip stabilization as you "brake" to stop the movement on top.  Place the ball back down with control then snatch fast again as desired.

• These are great as mini-breaks between other exercises.  Sometimes when I see a client start to get tired in a strength exercise series, I'll put them into a cone reach for an active rest period.  I don't like people standing around--I keep them moving even if it's just a cone reach.  Tempus Fugit!  Every second counts--so we better use them for optimal fitness gains!

• To increase difficulty, view Cone Chop or Cone Clock Reach with Hands.  The kettlebell Single Leg Deadlift (sort of like a "suitcase" lift movement) is also another great way to not only increase balance and stabilization but to increase strength throughout a full range of motion.

• See my Balance Handout.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 8.17.09)

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