Single-Leg Alphabet Tracing | Ankle, Knee & Hip Stability Drill

Описание: The Single-Leg Alphabet Tracing drill builds balance, coordination, and lower-body stability by challenging your ankle, knee, and hip control — all while standing on one leg.

In this exercise, you balance on one leg while tracing the alphabet in the air with the non-supporting leg. The goal is to keep the stance leg stable and avoid wobbling or collapsing inward.

In this video, Coach Omar Lima from Functional Core Fitness™ demonstrates three powerful variations:

🔹 3 Variations:
1. Ankle-Focused (Small Range) – Minimal movement, controlled tracing for ankle stability.
2. Knee-Focused (Mid Range) – Slightly larger movement challenging knee alignment and control.
3. Hip-Focused (Large Range) – Bigger tracing patterns that demand full hip stability and core control.

🔥 Benefits:
• Improves balance and proprioception
• Strengthens ankle, knee, and hip stabilizers
• Enhances coordination
• Supports injury prevention
• Great for athletes and beginners alike

🧠 How to Perform:
1. Stand tall on one leg with core engaged.
2. Slight bend in the stance knee.
3. Trace the alphabet slowly with the opposite leg.
4. Keep hips level and avoid collapsing inward.
5. Switch sides after completing A–Z.

Coaching Tip: If you’re wobbling excessively, shrink the letters. Control over size.

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