Balance Training Methods

Question 1

Benefits of Balance Training

Answer 1

Reduces rate of ankle sprains and other lower extremity injuries.
• Improves lower extremity biomechanics when used in addition to plyometric or strength exercises.
• Balance training performed for at least 10 minutes a day, 3 times per week, for 4 weeks appears to
improve both static and dynamic balance ability.
• Training in a multisensory environment will increase demand on the nervous system to activate the
right muscles, at the right time, in the right plane of motion.

Question 2

Stabilization (Phase 1)

Answer 2

Little joint motion; improves reflexive (automatic) contractions to increase joint stability.

Single-leg balance
• Single-leg balance reach
• Single-leg hip internal and
external rotation
• Single-leg lift and chop

Question 3

Strength (phase 2,3&4)

Answer 3

Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS

Single-leg squat
• Single-leg squat touchdown
• Single-leg Romanian deadlift
• MP Step-up to balance
• MP Lunge to balance

Question 4

Power

Answer 4

Develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization.

Multiplanar hop with stabilization
• Box hop-up with stabilization
• Box hop-down with stabilization