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PREHAB & RECOVERYintermediate

Star Excursion Balance

Dynamic balance closer to real landings than single-leg standing. On one leg, reach the other leg lightly to points in multiple directions, testing and training ankle-knee-hip coordination — suited to injury-history and preparation-phase users.

Ankle stabilizers, glute med, quads, core2-3 sets × 5-8 directions per side
Star Excursion Balance 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Support knee tracks over toes
  • 2.Touch each point lightly — don't shift full weight
  • 3.Range only as far as you can stay stable
  • 4.If left/right distances differ clearly, train the weak side first

Detailed training method

[Steps]1. Stand on one leg→2. Reach the other leg as far as possible in 8 directions (front/front-out/out/back-out/back/back-in/in/front-in)→3. Light toe touch→4. Return to center→5. Support leg stays stable throughout [Common Errors]✗ Support knee caves→track over toes ✗ Distance over stability→stability first ✗ Only a few directions→all 8 [Progressions]Eyes open→closed→soft pad→resisted→hand weights [Jump-Specific]The gold-standard dynamic balance and proprioception test; comprehensive ankle-knee-hip stability; prevents injuries from unstable jump landings

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