Hop on a Spot
Hop on a Spot is another basic balance exercise. It is very simple and can be practiced almost anywhere. All that is needed is a spot. It can be a spot on the floor, a sticker put onto the floor or a penny lying on the floor. It is a great balance exercise to use with other balance exercises. The object of the game is to hop up and down on one foot on a spot and not let the spot show. Individuals with poor balance find this hard to do. Improvement is generally quick with mastery not too far behind.
Step by Step Instructions: Hop on a Spot.
1. Stand on a flat surface (e.g., the floor, the ground). Make sure the participant can balance relatively well on one foot. If the participants cannot balance on one foot, have them practice every day until they can. Plan for safety issues in case the participants fall (e.g., make sure not sharp edges are around).
2. Identify a target spot or place a spot on the floor or ground.
3. The participant is to hop up and down on that spot 20 times (10 times for beginners). They attempt to hop in such a way that the spot stays covered. The height of the hop should be a comfortable height for the participant but not so low that the foot barely moves.
4. When the participant has hopped on one foot for the amount of times (10 or 20), then without stopping, the participant is to hope on the other foot 10 or 20 times.
5. Mastery is being able to hop up and down 40 times and the only time the spot is seen is when the participant switches feet. They are able to hop up and down in one place.
Exercise:Hop on a Spot.
Time: about 1 to 2 minutes.
Recommended Frequency: one to two times daily, every day for 5 or 6 days a week.
Materials Needed: a spot (e.g., mark on the floor, penny).
Pretest Assessment: the participant has trouble hoping up and down in one place.
Mastery: being able to on one foot, hop up and down 40 times and the only time the spot is seen is when the participant switches feet.
Additional comments: This is a great exercise to do when you are very busy and away from home. The participant should keep working at it until they have mastered it. Other balance exercises should be performed in addition to this one.
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