Elite Physique The New Science of Building a Better Body

6 Elite Physique
Single-Leg Balance Assessment
For this assessment, you will need a partner
with a stopwatch or a clock or timer that counts
seconds. The goal is to stand 16 seconds on
each leg with the eyes closed.
To assess single-leg balance, stand tall
with your feet together and arms held out to
the sides far enough so they’re not touching
the body. Lift your right knee up in front until
it’s the same height as your hip, and try to
maintain that position for 16 seconds (see
figure 1.4). The test stops if you significantly
sway your trunk to one side or move the foot
of the stance leg.
If you didn’t make it to 16 seconds while
standing on your left leg, make a note of your
time for future reference. Now test your single-leg
balance while standing on your right leg
with the left knee elevated. If you made it to
16 seconds while standing on each leg, repeat
the exercise with your eyes closed.
There are numerous scenarios that could
pan out here. Here are a few:
•
You fell short of 16 seconds on one or both legs with your eyes open. Keep
practicing the test until you reach 16 seconds with your eyes open, and then
work to achieve the same duration with your eyes closed.
•
You passed on one side with your eyes closed but fell short of 16 seconds
on the other. If you practice the test for that leg a few times each day, combined
with the training programs in this book, you might pass the test in four
weeks. Keep at it until you do.
•
FIGURE 1.4 Single-leg balance
test.
You were able to maintain single-leg balance on each leg for 16 seconds with
your eyes closed. Retest every six weeks to make sure you’re maintaining it.
You might be wondering why 16 seconds was the chosen goal for this assessment.
That duration is based on data collected from approximately 20,000 amateur
golfers by Greg Rose and his team at the Titleist Performance Institute (2019).