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How well did you do trying to balance on one foot? Mastering balance provides the foundation for a wide range of activities, from yoga to ice skating, and even exercises like the pistol squat. While it may seem difficult initially, it’s entirely learnable.
I've always had decent balance, but after years of playing roller derby, my balance is now exceptional. It took me a bit of time to pinpoint exactly why, and it all boils down to the way roller skates steer. (Don’t worry, I’ll also explain how you can experience this sensation without skates.)
When you’re wearing quad roller skates, your foot is divided into four corners, and it’s crucial to evenly distribute your weight across them. A slight lean to one side will cause the skate to curve in that direction. Leaning too far forward will make you land on your toe stop, and if you shift your weight too far back, you’ll end up falling on your rear.
Now, let’s dive into the concept of the tripod.
Instead of the four wheels on traditional roller skates, yoga practitioners (and others with strong barefoot balance) describe the foot as a tripod. There are three key support points:
the ball of your foot right behind your big toe
the opposite side of the ball, near your pinky toe
your heel
To maintain balance, focus on all three points and ensure your weight is evenly distributed among them.
Start by standing on one foot as we practiced last week. Can you feel the same level of pressure across all three points, or are you moving around too much? You might need to bend your knee or adjust other parts of your body to maintain steadiness.
If that felt easy, try a squat—either on one foot or two. (You don’t need to go all the way down, just choose a level that makes it challenging.) As you shift your body’s position, you might notice your weight leaning toward your heels or toes. What adjustments are necessary to keep yourself steady? Experiment with these adjustments, and over time, you’ll build a strong foundation for movements that once felt unstable.
