Balance training should test the limits of one’s center of gravity. Training programs should be systematic and challenge the body in multiple planes. Weekly training of balance through a variety of exercises should test static and dynamic balance.
Tools such as foam blocks, beams, bosu balls or other balance training equipment can help enhance the body’s ability to stabilize itself. Always adhere to proper technique over quantity or resistance.
The training principles that are followed adhere to the idea that stabilization, strength and power are the levels at which one should train.
Balance stabilization training involves little movement and aims to improve joint stability. The body is placed in unstable environments requiring the contraction of the right muscles to maintain balance.
Balance stabilization exercises include:
- Single-leg balance
- Single-leg balance reach
- Single-leg hip rotations
- Single-leg lift and chop
- Single-leg throw and catch
Balance strength training puts the body through a full range of motion in unstable conditions. This type of training requires the body to be stable as well as controlled.
Balance strength exercises include:
- Single-leg squat
- Single-leg squat touchdown
- Single-leg romanian deadlift
- Multiplanar step-up balance
- Multiplanar lunge to balance
Power balance training is the ability to decelerate movement of the body. As well as increase strength, muscular efficiency and stabilization.
Balance power exercises include:
- Multiplanar hop with stabilization
- Multiplanar single-leg box hop-up with stabilization
- Multiplanar single-leg box hop-down with stabilization