It’s best to perform these single leg balance drills barefoot.
Firmly ground one foot. Think about spreading the toes and planting the little toe, bit toe and heel as three points of a tripod. This will help you distribute weight equally over your forefoot and rearfoot as you establish a solid contact point.
Lift your opposite leg off the ground with a high knee so that the thigh is parallel to the ground.
Now squeeze that glute to bring the elevated leg back so that the calf is parallel with the ground.
Hold this position for 30 seconds. Close your eyes to make it more difficult.
With a partner, you can toss a medicine ball back and forth while in this position.
On your own, you can add more instability by standing on a balance disk.
Work both legs. Frequency of practice is key to developing improved balance. This will strengthen the proprioception in your feet and teach your core muscles to work together as you run.
» Drills with the balance disk
» More on functional strength