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Sensory balance drill

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I like to use the zones of the foot as a way to get students to feel where they are balanced and play with different movements to keep them in balance.

The credit for this goes to a certain terrific teacher from Elk Mountain.



Introduce the zones
I draw a foot in the snow and explain:
Zone 1 is the toes
Zone 2 is the arch
Zone 3 is the heel
I ask students what they feel in each zone and what it looks like.

Ski it, what zone are you in?
Often students will tell you they are in zone 1.  When most will be in zone 3.  To match perception and reality pair students up and ask the follower what the zone their partner is in or give feedback directly.

Explore zones to feel and see different outcomes
If you have some time, you can try skiing in zone 1 then zone 3 to see and feel how it affects what you can and can’t do. Then try zone 2. In zone 2 you are centered over the skis and able to move fore/aft to make necessary corrections.

How do we get to zone 2?
What parts of the body do we have to move to get to zone 2?  How do we stay in zone 2 instead of slipping back to zone 3?

Hitting the zone 3 button
Pair up students and ask the follower to call out everytime they see the leader slip into zone 3.

What we want to:
SEE – Flexing activity originates from ankles and is supported by knees, hips and lower back, Hips over feet
FEEL – Weight balanced over arch of the foot, hips over feet, shins in contact with the tongue of the boot
UNDERSTAND – The whole body participates in balancing, balance is dynamic, flex joints evenly
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