From a one-legged stance on the right leg, the opposite left knee is pulled up and held diagonally forward (approx. 45 degrees) in the air. At the same time, the right arm stretches forwards and the left arm stretches backwards in the opposite direction. After holding this position for a short time, the floating left knee moves into a controlled kneeling position, while the right foot is placed in front and the arms swap positions smoothly.
Training objective:
Improve static balance, coordination between upper and lower body and stability in the transition from single-leg stance to kneeling position.
Coaching Keys
- Active one-legged stand: Stand consciously and stably on one leg. Your free knee is actively drawn up and hovers in the air, roughly parallel to the floor, at a 45-degree angle.
- Arm-leg coordination: Pay attention to the opposing arm positions. This diagonal tension supports your balance.
- Controlled transition: The transition from the floating knee to the kneeling position should be controlled and smooth. Avoid “dropping” the knee.
- Flowing arm change: The arms change positions synchronously with the transition to the kneeling position. They remain stretched and active.
- Torso tension: Keep your torso stable and under tension throughout the entire movement to ensure balance and avoid evasive movements.
- Visual focus: Focus on a point in front of you to help you maintain your balance.
- Breathing: Breathe in during the preparatory phase and out during the dynamic movement.
Load:
- Do 3 sets of 6 repetitions on both sides
Progressive approach
For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement.
Phase 1: Setting up the foundations (focus on balance and basic tension)
One-legged stand without arm movement (static):
- Simply start in a one-legged stance on your left leg with your right knee drawn up (without a 45-degree angle or use of your arms). Hold this position for 10-15 seconds.
- Coaching Key: “Stand firm like a tree!”
One-legged stand with arm position (static):
- Practice the one-legged stand as described above, but take your arms into the starting position (left arm forward, right arm back) without bringing your knee to a 45-degree angle. Hold again for 10-15 seconds.
- Coaching key: “Find your balance – arms will help you!”
Knee-stand transition without changing arms:
- Start in a one-legged stance, as in step 2. Move consciously and slowly into a kneeling position, but keep your arms in their starting position for the time being. Place the front foot on the floor in a controlled manner.
- Coaching key: “Land softly – like a feather!”
Phase 2: Add movement and coordination (focus on smooth transitions)
One-legged stand with tucked knee and arm position (static):
- Now assume the full starting one-legged stance (right knee pulled up to 45 degrees, arms in the opposite position). Hold this position for 5-8 seconds.
- Coaching key: “Tense your stomach and buttocks, stretch your arms!”
Knee-stand transition with slow arm change:
- Start in a full one-legged stance. Move consciously and slowly into a kneeling position and switch arms at the same time. The movement should be synchronized and controlled.
- Coaching key: “Knee glides, swap arms – very gently!”
Flowing knee-stand transitions (without holding the starting position):
- Practice changing from a one-legged stance directly to a kneeling stance and changing arms at a flowing pace without holding the starting position for long.
- Coaching key: “One – knees! Two – arms!”
Phase 3: Increase dynamics and load (focus on speed and repetition)
Dynamic design with a focus on stability:
- Carry out the entire exercise at a brisk but still controlled pace. Pay attention to correct breathing and core tension.
- Coaching key: “Fast, but stable! Stay on your axis!”
Repetitions and page changes:
- Gradually increase the number of repetitions and perform the exercise regularly on both sides to prevent imbalances.
- Coaching key: “Every repetition counts – same quality!”
General tips for execution
Quality over quantity: It is better to do fewer repetitions cleanly than many unclean ones.
Breaks: Allow yourself sufficient breaks between sets to recover.
Use a mirror: In the beginning, a mirror can help to control the movement and make corrections.
Freedom from pain: The exercise should never cause pain. If pain occurs, reduce the intensity or stop the exercise.
Patience: Learning complex movements takes time and regular training. Be patient with yourself.