Muscles Targeted

Foot intrinsics, calf complex, peroneals, tibialis anterior, glutes, hip stabilizers, and trunk stabilizers.

Key Benefits

• Improves single-leg balance and lower-body control
• Challenges ankle stability and foot control
• Adds coordination demands with the tennis ball
• Useful for runners, athletes, ankle rehab, and return-to-sport progressions

Equipment Needed

Tennis ball.

How to Perform Single-Leg Stability Tennis Ball Variations

1. Stand on one leg with a tennis ball nearby or in your hand depending on the variation.
2. Set a strong foot tripod and keep the knee and hip controlled.
3. Use the tennis ball variation to challenge reaching, catching, rolling, or coordination.
4. Maintain balance without letting the arch collapse or the knee drift excessively.
5. Reset as needed and repeat on the opposite side.

Programming Options

• 2–4 sets of 20–45 seconds per side
• Start with easier variations before adding speed or larger reaches
• Can be used in warm-ups, ankle rehab, balance training, or return-to-running programs

Why This Exercise Works

Standing on one leg already challenges the foot, ankle, hip, and trunk. Adding a tennis ball creates an external coordination task, which forces the body to maintain stability while attention and movement demands change.

When to Use It

Use this drill for ankle stability, balance training, return-to-running preparation, lower-leg rehab, and sport-specific control for athletes who need to manage single-leg positions well.

Frequently Asked Questions