Gymnastics, golf, and tai chi are all excellent examples of athletic activities that require static balance. Static balance is the type of balance that is most commonly thought of when you think of being able to hold your balance well.
This type of balance is exactly what it sounds like — holding a position and not moving. Standing on one leg and holding the other knee up (stork stand) is a static balance exercise.
Static balance training drills in Krav Maga fitness programs are similar to what you would see in most Hatha yoga classes. Standing on one leg with the other leg reaching straight back behind you (Warrior III), or doing the Runner's Lunge while taking your arms up over your head, are excellent exercises that challenges static balance.
Don't just train for static balance with the leg you favor. Most people have better balance with one leg than they do with the other. But what if your stable or more coordinated leg is injured? If you trained with static balance on your side that's not as strong, you would be able to sufficiently compensate for your injured leg.
Tips for Static Balance
Begin slowly and take as much time as you need to move into a pose or exercise.
Take your time and be patient. Every small movement or shift of your body weight changes where your center of mass is within the body, and it takes time for the body to adjust to this.
While working on static balance, fix your gaze on a single spot. At first it should be about one to two feet in front of you and down on the floor.
As you become more experienced, challenge yourself by bringing your eyes and chin up little by little. The higher your gaze, the more difficult it is to maintain stable balance.
It is best to practice static balance poses until you can hold them steady for eight to ten seconds. Do each pose one to two times on each side.
Poses for Static Balance
The crescent pose is a position that will utilize your legs in very much the same way as the Runner's Lunge or High Lunge. Your front leg is going to be bent at the knee 90 degrees while your back leg is extended straight out and back like a kickstand.
Next, bring your arms up over your head while keeping your rib cage pressed onto the wall of your body. Try to keep your shoulders away from your ears. Take deep, slow breaths in order to stay calm and focused.
Bend the front knee 90 degrees and extend the back leg all the way straight.
This pose is done standing on one leg with the opposite leg reaching back behind you. Your arms can be alongside your body, out to the sides, or reaching forward with arms by the ears. At first you may bend the standing leg. Once you have found stability, try to make the standing leg all the way straight. The back leg should reach back vigorously with the foot flexed.
Reach back strongly with your back leg and flex your foot.
Single-Leg Standing Pose
Begin the single-leg standing pose with the knee of one of your legs lifted up in front of you. Your opposite leg, which is going to be your standing/support leg, should be completely straight. Next, take your bent leg and extend it out in front of you as straight and as high as you can. If your standing leg is bending in order to balance you, then you are not ready to hold your leg so high and you will need to lower your extended leg a bit for the moment.
As you improve and become more stable in this pose you will be able to lift the extended leg higher. Avoid lifting your extended leg beyond the point where you can maintain balance while keeping both of your legs straight. Bending your knees is just compensating for a lack of strength or flexibility, so it's more important for you to maintain the alignment then to lift the leg as high as possible.