IV.5.1. Balance exercises

Exercises without rolling:

1. Slide one leg to the front and to the back in a way that all eight wheels remain on the ground and the supporting leg does not move.
2. The same exercise, but when sliding to the front, only the rear wheel should touch the ground, and, while sliding back, only the front wheel.
3. The first exercise, but the leg should slide in a circle.
4. Sliding both legs in turns to the front and to the back staying at the same spot.
5. The previous exercise in a way that when sliding to the front, only the rear wheel should touch the ground, and, while sliding back, only the front wheel.
6. Closed stance, knees pressed outwards forming an “O”.
7. Legs slightly apart, knees pressed together forming an X.
8. Legs widely apart bending the ankles to the right and to the left.
9. Lifting the legs in turns to the front, to the back and to the sides with stretched or bent legs.
10. Squatting without moving.

Exercises while rolling:

The exercises without rolling can be carried out while rolling, as well.

1. Legs spread, bending down trunk and advancing by pushing the arms.
2. Bending trunk to the right and left.
3. Turning trunk to the right and left.
4. Placing body weight on one leg, bending the other knee and lifting the skate onto the front wheel.
5. The previous exercise, but with moving the ankle rolling on the front wheel inwards and outwards.
6. Placing body weight on one leg, stretching the other leg to the front and lifting the skate onto the rear wheel.
7. The previous exercise, but with moving the ankle rolling on the rear wheel inwards and outwards.
8. Rolling in strides, bending the knees at a right angle, while the front leg rolls on four wheels and the other leg only on the front wheel (rolling with bent knees).
9. Rolling while squatting.
10. The previous exercise with stretching one leg to the front in a way that this leg rolls only on the rear wheel of the skate.