Wobble Board Guide
Standing Balance Test (Easy)
Stand on the wobble board with your feet shoulder width apart and push the front of the board down towards the ground by flexing your feet forward, aim to get the lip of the board as close to the ground as you can without letting it touch the floor. Proceed to roll the board round in a clockwise direction for 1 minute, once complete do the exercise anti-clockwise. If your ankles/ knees are weak or painful, let the lip of the wobble board touch the ground.
Repeat 4 times in each direction, taking a rest every 2.
One Foot Balance Test (Hard)![](https://firstaid4sport.co.uk/blog/wp-content/uploads/One-Leg.jpg)
Steady yourself on the wobble board with your feet hip width apart, stand on one leg. Once you feel balanced carefully bend your standing leg attempting to get as low to the ground as possible while keeping your back straight. Reach towards the ground with both arms to maintain balance. Repeat 30 times for each leg, taking a break every 10 reps. If you have weak knees you can simply raise one leg and attempt to hold yourself as steady as possible on the board.
Wobble Sit Ups (Medium)
![](https://firstaid4sport.co.uk/blog/wp-content/uploads/Sit-Up.jpg)
Standing Lunges (Medium)![](https://firstaid4sport.co.uk/blog/wp-content/uploads/Lunge.jpg)
Steady yourself with one foot flat on the board and the other leg behind the board placed to keep balance. Once you are comfortable being to bend both knees while keeping your back straight. Reach towards the ground and hold for 2 seconds, return back to a standing position slowly. Do 4 reps and then swap legs. You can repeat this exercise as many times as your feel comfortable. For a harder version, lunge forward as well as down - aim to go as low as possible
Ball Throw Exercise (Easy)
![](https://firstaid4sport.co.uk/blog/wp-content/uploads/Ball.jpg)
Balance Push Ups (Hard)
![](https://firstaid4sport.co.uk/blog/wp-content/uploads/Press.jpg)