Phase 1 Stabilization

Duration:

Weeks 1-4 (4 Weeks)

Stabilization Plane:

  1. Sagittal Plane
  2. Frontal Plane
  3. Transverse Plane

Surface:

  1. Stable Surface
  2. Unstable Surface

Program Design

Initial stages of training a base needs to be developed. Depending on the individual’s development the rate of progression and length of phase may vary.

Unstable surface training should be used when the development of Equilibrium Response is deemed necessary and when the individual has qualified to implement unstable surface training.

The stabilization exercise progressions should be followed for every individual however as soon as the required stabilization is achieved from a given exercise then they should be progressed in to next progression in this phase.

Lower body dominates stabilization exercise however the entire body is involved in stabilization of the kinetic chain. Upper body stabilization exercises are secondary and

Level 1 Stabilization Exercises

Single Leg Progression (Stable Surface)

  1. Single Leg Balance
  2. Single Leg Backwards Toe Touch to Balance
  3. Single Leg Lateral Toe Touch to Balance
  4. Single Leg Multi Planar Toe Touch to Balance
  5. Single Leg Multi Directional Toe Touch to Balance
  6. Inline Toe Walking
  7. Heel Walking

Single Leg Progression (Unstable Surface)

  1. Airex Pad Single Leg Balance
  2. Airex Pad Single Leg Backwards Toe Touch to Balance
  3. Airex Pad Single Leg Lateral Toe Touch to Balance
  4. Airex Pad Single Leg Multi Planar Toe Touch to Balance
  5. Airex Pad Single Leg Multi Directional Toe Touch to Balance