Single Leg Heel Lifted Three Way Tap

Instructions

1. Stand tall on one leg and rise onto the ball of that foot.

2. Lift the other foot slightly off the ground.

3. Tap that foot lightly to the floor in front of you.

4. Bring it back to center without dropping the heel of the standing foot.

5. Tap the foot out to the side.

6. Bring it back to center with control.

7. Tap the foot behind you.

8. Bring it back to center again.

Common Compensations

• Do not let the heel of the standing foot drop.

• Do not let the standing knee cave inward.

• Do not lean your torso too far in any direction to reach the taps.

• Do not place too much weight on the tapping foot.

• Do not let the standing ankle roll inward or outward without control.

• Do not rush through the taps.

Extra Info

• You should feel this mostly in the calf, foot, ankle stabilizers, and glute of the standing leg.

• You may also feel your core working to help you stay upright and balanced.

• The taps should be light. The standing leg should be doing most of the work.

• Smaller taps with better control are usually better than reaching farther and losing balance.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.