Unit 5: Flexibility and Balance · Lesson 7
Flexibility and Balance - Lesson 7
What this lesson is for
- Explain the difference between static and dynamic balance and why dynamic balance is more practically important.
- Practice single-leg hops with controlled, sticking landings.
- Describe the four elements of safe landing mechanics.
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?
1 Corinthians 6:19
Dynamic Balance: Moving with Stability
Dynamic balance is the ability to maintain control of the body's center of mass while it is in motion — walking, running, changing direction, jumping and landing. It is more demanding and more practically important than static balance, because most daily movement and all athletic activity is dynamic.
Static balance is a foundation; dynamic balance is the application. A person can hold a perfect single-leg stance for 60 seconds but still stumble on an uneven path if they have not trained the transition between positions.
The key progressions for dynamic balance training: Walking heel-to-toe in a straight line (the sobriety walk) — trains fine coordination of the kinetic chain. Single-leg hops — hop forward, sideways, backward, and diagonally on one foot, sticking each landing controlled before hopping again. The landing is the skill. Lateral shuffle with controlled stop — move rapidly laterally, then stop and hold the landing position for two seconds. Step-ups with balance hold — step onto a bench, bring the trailing knee up, hold the single-leg position for two seconds before stepping down.
Landing mechanics are critical for knee and ankle health. A safe landing is: slightly bent knee, foot directly under the hip, soft absorption through ankle-knee-hip in sequence, chest upright. A flat-footed or valgus (knee-in) landing is a primary mechanism for ACL injury.
The core is the stabilizing anchor for all dynamic balance. A strong plank position on the floor does not automatically translate to balance in movement — but without core strength, dynamic balance is impossible.
"That ye walk worthy of the Lord unto all pleasing, being fruitful in every good work" (Colossians 1:10). Walking steadily — in life and in movement — is a daily practice.
Practice: Perform 3 sets of 10 single-leg hops per side (forward), sticking each landing for a 2-second hold before the next hop. Record whether your landings are controlled or if you are stumbling on any direction.
Homework
Practice the single-leg hop and stick-the-landing drill for a few minutes on three more days this week, focusing on soft, controlled landings.
Note for the parent
Today's lesson covers Flexibility and Balance - Lesson 7. Estimated time: 35 minutes. Encourage independent work but be available for questions.
The first three of this lesson's 10 questions
What is dynamic balance and what distinguishes it from static balance?
Show the answer
Answer: Dynamic balance is the ability to maintain stability and control of the body's center of mass while the body itself is in motion — unlike static balance, which maintains stability in a fixed position
What sport skill most directly requires dynamic balance during deceleration and change of direction?
Show the answer
Answer: Cutting — planting one foot and rapidly changing direction while maintaining control — requires absorbing the decelerating force through the planted leg while maintaining stability for the next movement
What is 'gait stability' and which daily life scenario most depends on it?
Show the answer
Answer: Gait stability is maintaining controlled balance during walking or running, particularly on uneven or unpredictable surfaces — essential for navigating stairs, uneven outdoor terrain, and crowds safely
Another 7 questions follow in the lesson itself, each one graded the moment it is answered.