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Star Excursion Taps (Y-Balance)

IntermediateBalanceTier T2

Stand on one leg and reach other foot as far as possible in multiple directions. Tests and trains ankle stability, strength, and mobility.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

none

Home Options

  • bodyweight

No equipment? Try: Y-Balance test kit, Tape lines on floor

Dosage

3

Sets

3

Reps / Time

60 sec

Rest

3 taps in each of 3-8 directions

Tempo

Step-by-Step Guide

Set up

  • Stand on one leg in open area
  • Other foot will reach in different directions
  • Imagine standing at center of a star or clock

  1. No image for this step. Follow the written instruction.

    Step 1 of 7

    Stand stable on one leg

  2. No image for this step. Follow the written instruction.

    Step 2 of 7

    Reach other foot forward (12 o'clock) and tap floor

  3. No image for this step. Follow the written instruction.

    Step 3 of 7

    Return to center

  4. No image for this step. Follow the written instruction.

    Step 4 of 7

    Reach to side (3 or 9 o'clock) and tap

  5. No image for this step. Follow the written instruction.

    Step 5 of 7

    Return to center

  6. No image for this step. Follow the written instruction.

    Step 6 of 7

    Reach backward (6 o'clock) and tap

  7. No image for this step. Follow the written instruction.

    Step 7 of 7

    Continue through all directions

Breathing

  • Exhale as you reach
  • Inhale as you return

Form Cues

  • Stay tall on standing leg
  • Only light toe tap - don't transfer weight
  • Reach as far as you can while maintaining control
  • Keep standing foot planted

Common Mistakes to Avoid

  • Putting weight on reaching foot
  • Not reaching far enough
  • Losing balance and stepping out
  • Rushing between directions

Safety Information

Important for detecting and training ankle instability. Can measure reach distance for progress tracking.

Progressions

More directions, farther reaches, faster but controlled

Single-Leg Balance with PerturbationAdvanced

Regressions

Fewer directions (3 instead of 8), shorter reach distance

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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.