Y-Balance Reach
Quick Information
Category
Balance & Stability
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Gluteus Medius, Quadriceps
Secondary muscle groups
Gluteus Maximus, Calves, Trunk
Movement pattern
Single-Leg Multidirectional Reach
Training goal
Balance
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Hockey
Overview
Purpose. Train and assess dynamic single-leg balance and hip control.
How it fits the system. An intermediate-level single-leg multidirectional reach entry in the Balance & Stability section, programmed to develop balance. Related work in the library: Single-Leg Anterior Reach and Tandem Stance Walk.
Primary muscles
Gluteus Medius, Quadriceps
Secondary muscles
Gluteus Maximus, Calves, Trunk
Movement pattern
Single-Leg Multidirectional Reach
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Stand on one leg with the hands on the hips.
- Set three markers forward, back and to the side at an angle.
- Reach the free foot as far as possible towards the front marker without touching down heavily.
- Return to the centre under control.
- Repeat towards the posterolateral and posteromedial markers.
- Complete the set, then change legs and compare.
Coaching Cues
- Keep the standing heel on the floor.
- Touch lightly, do not transfer weight.
- Return to the middle under full control.
Common Mistakes
- Putting weight onto the reaching foot.
- Letting the standing knee collapse inwards.
- Reaching further than you can control.
Progressions & Regressions
Progressions
Increase reach distance or add a light load.
Regressions
Reduce reach distance and use a support.
When to Use It
When to use
As a balance test and training drill.
When not to use
With knee or ankle pain during the reach.
Programming
3 sets of 3 reaches in each direction per leg.
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