Exercises to Eliminate Pathokinematics: Part IX

Last week we discussed some specific techniques that can be used to drive single limb performance.  As reported in the literature, we know that single limb performance or stability in single limb is the best indicator of both injury risk and performance.  Knowing this we will continue on with this series looking at some additional single limb exercises we have found effective.

Single Leg with Dynamic Lower Extremity Movement:

 Level I:  Standing on the right leg with knee at ~20 degrees flexion, reach forward with the left leg while maintaining stability of the right knee in the flexed position.  Return to the starting position and immediately reach in the posterior direction.  With all directions only reach as far as you are able to while maintaining stability of the knee.  Perform 3 sets of 10-15 reps in each direction without touching the left foot down.  Repeat on the left.  Progress only when there is sustainable stability with both limbs and symmetry in distance reached.

Diagram 1: Indicates the directions reaching when standing on one foot.  The weight bearing foot is placed directly in the middle of the diagram.

Level II:  Standing on the right leg with knee at ~20 degrees flexion, reach forward with the left leg while maintaining stability of the right knee in the flexed position.  Come back to the starting position and immediately reach the left foot out in the lateral direction.  Return to the starting position and immediately reach in the posterior direction.  With all directions only reach as far as you are able to while maintaining stability of the knee and without touching the left foot down.  Perform 3 sets of 8-10 reps in each direction.  Repeat on the left.  Progress only when there is sustainable stability with both limbs and symmetry in distance reached.

Diagram 2: Indicates the directions reaching when standing on the right foot and reaching with the left foot.  The weight-bearing foot is placed directly in the middle of the diagram.

Level III:  Standing on the right leg with knee at ~20 degrees flexion, reach in the lateral direction with the left leg while maintaining stability of the right knee in the flexed position.  Come back to the starting position and immediately reach the left foot out in the posterior lateral direction.  After returning to the starting position, immediately reach the left foot out in the posterior direction.  Return to the starting position and immediately reach in the posterior medial direction.  With all directions only reach as far as you are able to while maintaining stability of the knee and without touch the left foot to the floor.  Perform 3 sets of 8-10 reps in each direction.  Repeat on the left.  Progress only when there is sustainable stability with both limbs and symmetry in distance reached.

Diagram 3:  Indicates the directions for reaching when standing on the right foot.  The weight-bearing foot is placed directly in the middle of the diagram.

Level IV:  During the course of this exercise, you are only going to be moving in the posterior medial direction, however, you will be alternating from right to left.  Standing on the right leg with knee at ~20 degrees flexion, reach in the posterior medial direction.  While returning to the starting position, hop to the left foot while reaching in the posterior medial direction with the right foot.  Alternate back and forth between the right and left while maintaining stability at the hip and knee.  With all the motions only reach as far as you are able to while maintaining stability of the knee.  Perform 3 sets of 8-20 reps in each direction.  Repeat on the left.  Progress only when there is sustainable stability with both limbs and symmetry in distance reached.

Diagram 4: Indicates the direction of reach when standing on the left foot.  The weight-bearing foot is placed directly in the middle of the diagram.

Level V:  During the course of this exercise, you will stand in front of a block wall/plyo wall/ or rebounder while holding a ball in your hands.  You will perform the above exercise again, but when performing the exercise and once you have reached the maximal distance you can reach while maintaining stability of the knee, you will simultaneously throw the ball so that it rebounds back at you. Catch it and immediately hop to the other leg and move into the posterior medial direction with the opposite leg.  With all directions only reach as far as you are able to while maintaining stability of the knee.  Perform 3 sets of 8-20 reps in each direction.  Progress only when there is sustainable stability with both limbs and symmetry in distance reached.

Diagram 5:  Indicates the directions reaching when standing on the right foot.  The weight-bearing foot is placed directly in the middle of the diagram.


Dr. Nessler is a practicing physical therapist with over 17 years sports medicine clinical experience and a nationally recognized expert in the area of athletic movement assessment.  He is the developer of an athletic biomechanical analysis and author of a college textbook on this subject.  He serves as the National Director of Sports Medicine for Physiotherapy Associates, is Chairman of Medical Services for the International Obstacle Racing Federation and associate editor of the International Journal of Athletic Therapy and Training.