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Wobble Board Rocking

IntermediateBalanceTier T2

Controlled rocking movements on a wobble board to challenge ankle and foot stability. Start with small movements and progress.

Targets: Foot & Toes

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

Home Options

  • balance board or pad + wall

No equipment? Try: BOSU ball, balance disc

Dosage

3

Sets

60 sec

Reps / Time

45 sec

Rest

45-60 sec sets

Tempo

Step-by-Step Guide

Set up

  • Place wobble board near a wall or support
  • Step onto the board carefully
  • Stand with feet parallel, hip-width apart

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

    Step 1 of 5

    Find your balance on the board

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

    Step 2 of 5

    Slowly rock forward (toes down) then back (heels down)

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

    Step 3 of 5

    Control the range - don't let the edges hit the floor

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

    Step 4 of 5

    Rock side to side (right edge down, then left)

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

    Step 5 of 5

    Progress to circular movements

Breathing

  • Breathe steadily throughout

Form Cues

  • Start with small, controlled movements
  • Don't let the board crash to the floor
  • Keep knees slightly bent
  • Eyes forward

Common Mistakes to Avoid

  • Moving too fast
  • Letting board hit the floor
  • Stiffening the legs
  • Looking down

Safety Information

Keep support nearby. Excellent for ankle sprain prevention.

Progressions

Single-leg, eyes closed, catch/throw ball

Regressions

Hold support, smaller movements

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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.