Скачать или смотреть Single Leg Balance on Ball of Foot (knee straight)

Purpose:
To improve balance, foot strength, and ankle stability by training control on the forefoot and big toe.

Set-Up:
Stand tall but relaxed. Though not shown in this video, you can stand facing a wall for optional balance support (light fingertips only if needed). Otherwise, use your non-standing foot as a kickstand, as needed.
Keep feet hip-width apart and spine upright with a gentle chin tuck and relaxed shoulders

Execution:
Shift your weight onto your right foot, then rise high onto the ball of your foot, lifting your heel as much as you comfortably can
Keep knee straight but not locked
Keep even pressure through the ball of the foot, especially under the big toe
The left foot is lifted off the floor, hovering or bent behind you, or helping with balance.
Focus on a steady breath and relaxed upper body as you hold

Aim to balance for 1 full minute

If you lose balance, reset and continue until you accumulate the full minute

Repeat 3 times per side