SL Balance — Eyes Closed
How to Do It
Stand on one leg with the other foot lifted, find a tall posture, then close the eyes. Maintain a level pelvis and tall spine, letting the foot and ankle make constant small corrections without vision. Hold for the prescribed time, then switch sides. Stand near a wall for safety.
Why It Works
Removing visual input forces reliance on the vestibular and proprioceptive systems, sharply increasing the demand on ankle, knee, and hip stabilizers and training balance control where vision can’t compensate.
Hockey Transfer
Builds the deep proprioceptive single-leg control needed to stay balanced on an edge and recover from off-balance contact; training without vision improves stability when the eyes are tracking the puck or play.
Coaching Cues
- "Tall and quiet, breathe"
- "hips level"
- "trust the foot to correct"
Common Mistakes
Hopping or putting the foot down quickly; hips dropping; tensing the whole body rigidly
Progression / Regression
unstable surface or add a head turn
open eyes or lightly touch a support
Primary Muscles
Energy System
Strength/neural (balance)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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