Single leg balance stance with foot tap using 3×3 grid and single Number cue. Progressions: Single Leg Tap; + Unstable Load; + Overhead Reach.

Single Leg Tap. [0:00]

• Single leg balance in centre of small 3×3 grid.

• Number cue = Foot tap to corresponding grid marker.

• Environment Constraints: Marker distance, pace, surface.

• Task Constraints: Single leg balance, light tap to marker per cue, return to single leg stance.

  Exercise Design Notes: Prerequisite static single leg balance, assess capacity prior.

  Regression/Progression: Grid size, stance type (single leg, in-line, narrow stance), eyes closed, unstable surface.

Single Leg Stance + Unstable Load. [0.18]

• Environment Constraints: Set up as for Single Leg Tap, add unstable/perturbated load

• Task Constraints: Single leg balance, light tap to marker per cue, return to single leg stance, hold perturbated load at chest level - aim to keep load as still as possible.

  Exercise Design Notes: Perturbated/unstable load to facilitate global stabilisation, challenge balance.

  Regression/Progression: Grid size, stance type (single leg, in-line, narrow stance), eyes closed, load position (eg, single arm, overhead etc.).

Single Leg Stance + Overhead Reach. [0.16]

• Environment Constraints: Set up as for Single Leg Tap, add overhead reach on stance leg side - resistance band load.

• Task Constraints: Single leg balance, light tap to marker per cue, return to single leg stance, band resisted overhead reach on stance leg side - aim to keep length on stance side, drive hip flexion on step leg side in-between taps.

  Exercise Design Notes: Resisted overhead reach on stance side to facilitate hip stabilisation on stance leg, drive hip flexion on step side.

  Regression/Progression: Grid size, stance type (single leg, in-line, narrow stance), eyes closed, add overhead load, add perturbated load.