Mobility
Wobble Board Stand
The wobble board stand is a two-foot balance hold on a tilting platform. It trains ankle control and the small adjustments that help you stay steady.
- Beginner
- Moderate injury risk
- Rest 30 sec
How to do it
- Hold a stable support beside the board.
- Step onto the board one foot at a time, with your feet evenly spaced on either side of its center.
- Bend your knees slightly.
- Ease your hand away from the support.
- Hold the board as close to level as you can for the prescribed time.
- Grasp the support again.
- Step off one foot at a time.
Form cues
- Look at a fixed point ahead.
- Keep your hips over your feet.
- Breathe normally throughout the hold.
Common mistakes
- Making large correctionsUse small ankle adjustments rather than swinging your whole body to counter each tilt.
- Clenching your toesRelax your toes so pressure stays spread across your heels and the balls of your feet.
Safety
A sudden tilt or sliding board can cause a fall or ankle twist. Fatigue makes it harder to control the board or step off safely.
- Place the board on a level, nonslip surface.
- Clear nearby objects from the area where you might step off.
- End the hold when repeated rim strikes or increasing wobble make control difficult.
Use fingertip support or seek guidance from a physiotherapist first if you have a recent ankle injury, dizziness, or a history of falls.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Wobble Board
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 30 sec
Start with short holds and build duration before trying a more challenging balance drill.