As we train your body for improved mobility and range of motion (ROM), we must also train for greater stability or foundational strength—this is what will allow you to control stronger, unrestrained patterns of movement. Stability is critical to generating a firm “rebound” response; to ensuring that energy isn’t absorbed, but passed on to add power to your next action.
You can do a simple self-assessment that will give you an idea of how stable you are:
- Start by standing on one leg facing a full-length mirror.
- Squat down reaching your other foot as far forward as possible without letting it touch the ground (if needed, you can use the back of a chair for support). While squatting, watch in the mirror to see if your knee moves fluidly or if it’s shaking a bit.
- Repeat the exercise, but this time reach your foot sideways and behind you. Continue to monitor the knee on your standing leg.
- Now, switch legs and repeat exercise.
If you feel like you’re shaking or unsteady or you can actually see shaking in the mirror, you know there’s opportunity for improvement.
We’ll perform similar exercises in a calculated progression based on the origin or origins of your instability. By doing the right exercises, we can teach your body to move as an integrated unit rather than as disjointed muscles. This increases performance and prevents injury by eliminating the weak links and teaching muscles and other soft tissues to work together rather than on their own.