OSCILLATING BEAM (O-Beam)

Now that you have built an O-Beam, there are things to remember when walking on one.

Place padding under the ends and middle of beam. (Ethafoam works well)
  Keep your head up and focus on a point on the wall in front of you.  Don't look down!
  Put your feet down toe, heel, not heel, toe.
As you put your heel down, push your hips forward (when moving forward).
When walking sideways, keep only the balls of your feet on the beam.
When crawling on the beam, keep your butt low like you would for pushups.
Do not taunt the O-Beam.

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The Drills:

1.) Walk forward & Backward
    2.) Walk forward/backward with hands behind head, elbows pulled back.
    3.) Walk forward/backward with arms over head.
    4.) Lunges
    5.) Lunges with hands behind head.
    6.) Lunges with arms over head.
    7.) Sidestep and squat
    8.) Overstep, to sidestep and squat.
    9.) Backstep, to sidestep and squat.
  10.) Alternate over/backstep and squat.
  11.) Crawling forward/backward on hands & feet (in pushup position)
  12.) Balance on same side foot and hand.  (while stretched out in pushup position)
  13.) Balance on opposite side foot and hand.  (while stretched out in pushup position)
  14.) Stepping over hurdles.
  15.) Jumping over hurdles.
  16.) Hopping over hurdles.
  17.) 2 or more people on at same time.

OCCULAR MOTOR DEVELOPMENT

 Repeat any or all of the above exercises while having the subject focus on an object such as  a tennis ball.  Move the ball left and right, up and down across the subject’s field of vision.  Subject should focus on the ball using only his eyes.  Do not allow the subject to move his head to follow the ball.  Subject's nose should remain in line with the beam at all times.

 Repeat any or all of the standing drills while throwing a ball to the subject.  Subject should catch the ball with one or both hands depending upon where the ball is thrown.  Subject should track the movements of the ball using only the eyes.  Do not allow the subject to move the head to follow the movement of the ball.

 Repeat any or all of the above exercises with the subject holding one eye shut.  Use the ball again to force eye tracking with a stable head and neck.  Repeat for other eye.

ADVANCED PROPRIOCEPTION

 Repeat any or all of the O-Beam exercises while holding both eyes shut.  This requires a high degree of skill and should only be practiced when the other drills have been mastered.  If the subject is able to catch a ball with both eyes shut and remain balanced on the beam, you can pretty much forget about having them snatch a pebble from your hand, they'll do THAT easily.

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You are limited only by your imagination on these drills.  If you come up with some that you like, email me and I'll post them here.  If you find these drills useful in your athletic training, let me know that as well!

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