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Half-Kneeling Balance Hold With a Self-Tossed Two-Handed Ball Catch

IntermediateBalanceTier T3

You kneel on your right knee on a mat with your left foot forward and your hips square. You stay still without using your hands for support. Then you toss a small soft ball up and catch it with both hands.

Targets: Hip

Stop if

Favour non-weight-bearing exercise and limit high-impact activity if pain is present.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • small ball

Dosage

2

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Do the half-kneeling balance hold on both legs, switching which knee is down; the ball toss and catch is added only once the plain hold is managed well, and only when old enough for it.
  • Build up gradually: do exercises daily, starting with about 3 to 5 repetitions and building up to 10 to 20 as strength improves; if pain is present, non-weight-bearing exercise is better and high-impact activity may need to be limited.
  1. A man in a half-kneeling stance, right knee down on a mat and left foot planted forward, both hands relaxed at his sides, holding the position still.

    Step 1 of 5

    Kneel on your right knee with your left foot planted forward, both hips squared forward, and hold the position still without using your hands for support.

  2. The same man in the same half-kneeling stance, now holding a small soft ball at chest height with both hands.

    Step 2 of 5

    Once you can hold the position well, bring a small soft ball to your chest and hold it there with both hands, still in the half-kneeling position.

  3. The same man in the same half-kneeling stance, both arms extended upward and the ball just leaving his hands on an upward path.

    Step 3 of 5

    Toss the ball upward with both hands, keeping the half-kneeling position held.

  4. The same man in the same half-kneeling stance, both hands cupped around the ball as it arrives back down in front of his chest.

    Step 4 of 5

    Catch the ball with both hands as it comes down, keeping the half-kneeling position held.

  5. A man in a half-kneeling stance, right knee down on a mat and left foot planted forward, both hands relaxed at his sides, holding the position still.

    Step 5 of 5

    Kneel on your right knee with your left foot planted forward, both hips squared forward, and hold the position still without using your hands for support.

Breathing

  • Breathe normally.

Safety Information

If the child is experiencing pain, they may not wish to exercise, or exercise may bring on their pain; non-weight-bearing exercise such as swimming or cycling is best, and high-impact exercise such as jumping off things or running on hard surfaces may need to be limited if pain is present. Do the exercises daily, starting with 3 to 5 repetitions and building up to 10 to 20 as the child gets stronger. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.