Balance-Training
Concepts
Chapter 9
Personal Training
Objectives
•Describe balance and its purpose
•Rationalize the importance of balance training
•Design a balance-training program for the
clients in any level of training.
•Perform, describe, and instruct various
balance-training exercises.
The importance of balance
• Is a component of all movements, regardless of
whether strength, speed, flexibility, or endurance
dominates the movement.
• Maintenance of postural equilibrium (or balance)
is an integrated process requiring optimal
muscular balance (or length-tension
relationships and force-couple relationships),
joint dynamics (or arthrokinematics), and
neuromuscular efficiency.
• The integrated performance paradigm shows
that adequate force reduction and stabilization
are required for optimum force production.
Importance of Properly Training the
Balance Mechanism
• Balance training should constantly stress an
individual’s limits of stability (or balance
threshold).
• An individual’s limit of stability is the distance
outside of the base of support that he or she can
go without losing control of his or her center of
gravity.
• This threshold must be constantly stressed in a
multiplanar, proprioceptively enriched
environment, using functional movement
patterns to improve dynamic balance and
neuromuscular efficiency.
Importance of Properly Training the
Balance Mechanism
• Appropriate Progressions for Functional
movements:
– Floor
– Half foam roll
– Airex pad
– Bosu Ball or Dyna Disc
Importance of Properly Training the
Balance Mechanism
• The design and implementation of balance
into a program is critical for developing,
improving and restoring the synergy and
synchronicity of muscle-firing patterns
required for dynamic joint stabilization and
optimal neural muscular control.
Benefits of Balance Training
• Dynamic Joint Stabilization:
– The ability of the kinetic chain to stabilize a
joint during movement.
Benefits of Balance Training
• Multisensory Condition:
– Training environment that provides
heightened stimulation to proprioceptors and
mechanoreceptors.
Benefits of Balance Training
• Controlled Instability:
– Training environment that is as unstable as
can safely be controlled by an individual.
Balance and Joint Dysfunctions
• The majority of fitness clients have
decreased neuromuscular efficiency and
problems with balance.
Balance-Training Design
Parameters
• Stabilization Level
– Single-leg balance
– Single-leg balance reach
– Single-leg hip internal and external rotation
– Single-leg lift and chop
Balance-Training Design
Parameters
• Strength Level
– Single-leg squat
– Single-leg squat touch
– Single-leg Romanian deadlift
– Step-up to balance
– Lunge to balance
Balance-Training Design
Parameters
• Power Level
– Multiplanar hop with stabilization
– Box hop-up with stabilization
– Box hop-down with stabilization
Balance Training Program Design
Number of
Exercises
Sets
Reps
Tempo
Rest
Stabilization
1
1-4
1-3
12-20
Slow
0-90sec
Strength
2,3,4
0-4
2-3
8-12
Medium
(3/2/1-1/1/1)
0-60sec
Power
5
0-2
2-3
8-12
Controlled
(hold the
landing
position for
3-5 s)
0-60sec
OPT Level
Phase(s)