ClapMove · clapmove.com
Exercise handout — move better, feel better.
Dynamic Balance with Ball Toss
Standing on one leg while catching and throwing a ball. Dual-task challenge that requires automatic foot stabilization.
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
- small ball
No equipment? Try: throw against wall, weighted ball
Dosage
3
Sets
60 sec
Reps / Time
60 sec
Rest
60 sec or 10-15 catches per leg
Tempo
Step-by-Step Guide
Set up
- Stand on one leg facing a partner
- Partner holds a small ball
- Keep wall nearby for safety if needed
Step 1 of 6
Balance on one leg
Step 2 of 6
Partner tosses ball to you
Step 3 of 6
Catch the ball without losing balance
Step 4 of 6
Toss the ball back
Step 5 of 6
Continue catching and throwing
Step 6 of 6
Complete reps, then switch legs
Breathing
- Breathe naturally - don't hold breath on catches
Form Cues
- Your foot must stabilize automatically
- Don't look at your foot - look at the ball
- Start with easy tosses
- Challenge yourself progressively
Common Mistakes to Avoid
- Putting other foot down when catching
- Tensing up
- Not progressing difficulty
- Forgetting to breathe
Safety Information
Advanced exercise. Excellent sport preparation. Keep support nearby.
Progressions
Faster tosses, different directions, unstable surface
Regressions
Double-leg stance, slower tosses
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.