Yet another thing I lack....

[Peter_Puget]

I can't smoothly stand up on one leg - esp. when I have just made a semi-high to high step. Any tips on getting strong and smooth without blowing out my knee?

 

PP

[Highlander]

Do step ups, lunges, one leg squats.

[Courtenay]

Yes, step-ups, lunges and one-leg squats are good; so are full range of motion squats (if you can do them with proper form). You might also try Step-downs if you think your VMO is the culprit (i.e. on descents) (the VMO is the inner quad muscle, usually somewhat weaker than outer quads for most people) See links here for pictures: http://www.bodyresults.com/E2kneetest.asp

[Peter_Puget]

Maybe it's just because my legs are weak but it also seems like my ankles are too and that I start wobbling. (does that make sense) Calf raises don't seem to help much. I was thinking of making a mini wall and practicing these guys but am a bit worried that I will just tweak myself. Thanks for the advice and link!

[glacier_dup1]

A balance board or wobble board, such as one of these is usefeul in improving ankle stability, as well as balance and proprioception (body memory).

 

http://www.fitter1.com/products.html

http://www.ankleboard.com/

 

A cheap alternative is a half-round piece of high-density foam - 4" diameter, about 1 foot long. Stand one-legged on it and play around with increasing 'challenges' such as dipping on one leg, rotating your head back and forth with closed eyes, throwing and catching a ball, rotating a light dumbell in a throwing motion, etc.

 

If you have a propensity to twist/sprain your ankles, or want to develop a strengthening/stabilizing program - a PT can do an assessment and suggest a program. I can refer you to mine - also a climber - PM me, if you wish.

[Courtenay]

And another thing you can do barring PT or buying gadgets (which I love to use in our training studio, but hate suggesting to clients as Wobble Boards and Sit Fit discs are actually quite pricey) is to find several rocks of different sizes, dimensions and shapes (esp. if you have a yard) and travel across them; better yet, go to a boulder field or sandy beach; see this link on ankle stability:

 

http://www.bodyresults.com/s2calves.asp