Non-Locomotor Skills

a movement that a person performs while remaining

stationary.
Squat
- a compound, full body exercise that
trains primarily the muscles of the
thighs, hips and buttocks.

Steps
• Assume the push-up position
• Bring your right foot to the outer side of
the right hand
• Bring your left foot to the outer side of the
left hand
•Sit back with your feet; shoulder width apart
•Keep your hands on each side of the foot
•Keep your chest up and back straight
•Extend the right arm overhead, followed by the
left arm
•Push off from the hips into a standing position
•To return to the starting position, bend over with
arms hanging toward the floor
•Sit back on your hip
•Extend the right foot behind you followed by the
left so you are in a push-up position
•Lower the body to the floor/mat
Creeping with push-up
• Assume the quadruped position
• Brace
• Lift the knees about two inches off the
floor
• Lift your right hand, move it forward and
press the elbow downward
• Move your left foot forward with the
hand
• Lift your left hand, move it forward and
• Assume a front plank
• Bring your right knee toward your right
elbow
• Lower your chest to the ground as if
doing a push-up
• Bring your left knee toward your left
elbow
• Do a push up
Single-leg Balance Series

• Hip rotation
• Star excursion: anterior-posterior-medical
reach
• Single leg deadlift
Hip Rotation
• Stand on one leg and flex the hip so that
the thigh is parallel to the ground
• Externally rotate the hip while keeping
your shoulders squared
• Repeat ten times each one leg
Star Excursion
(anterior-prosterior-medial reach)

Anterior
• Stand on the left leg
• Reach forward as far as you can with the
right leg without losing your balance
• Return to the start position without setting
your right foot on the ground
• Repeat 10 times
• Do the same with the right leg as support
Posterior
• Stand on your left leg
• Reach backward as far as you can with your
right leg without losing your balance
Medial Reach
• Stand on your left leg
• Reach medially with your right leg keeping
the sole of the foot facing the side
• Attempt to complete 10 repetitions without
setting the right foot on the ground.
Single Leg Deadlift

• Stand on one leg and extend the arms to the side

• Flex the trunk while raising the right leg behind
you
• Reach your support foot with the opposite hand