Balance Training and Performance

Movements that most sports require are performed at a high velocity and with strength; both of which are hard to achieve in an unstable environment. In 2002 Behm, Anderson, and Curnew conducted a study to measure muscle force production and muscle activation in both unstable and stable environments. Unilateral leg extensions and plantar flexion were performed while sitting on either a bench or a ball. Force production from the unstable leg extension were over 70% less than those performed on the bench and force production from unstable plantar flexion was over 20% less. In addition, quadriceps activation under unstable conditions averaged 44.3% less than that under stable conditions and hamstring activity increased by 29.1% under unstable vs. stable conditions.

However, I I think it is important to keep in mind that strength and force are not the only factors when discussing performance ability. One objective of instability training is to promote balance by disturbing the equilibrium of the musculoskeletal system so that there is an increase in neuromuscular capacity and a decrease in action/reaction time (Yaggie & Campbell, 2006).

In one study, tests for time on BOSU, shuttle run, vertical jump, and postural sway were performed prior to and after the four weeks of BOSU training and then again after two weeks off from balance training. Those training on a BOSU exhibited advances in all categories except the vertical jump as. The lack of improvement n the vertical jump may suggest that balance training does not affect power performance (as outlined in the first paragraph).

BOSU training can also increase reaction time by improving proprioception in the musculature of the ankle therefore reducing altered hip and knee kinematics. The result is improved mechanics and reflex loops that control postural sway and balance. It should be noted that that the results are transient and any increase will be diminished after just two weeks off from training.

Balance training is effective for increasing proprioception, dynamic balance, and static postural sway, but for jumping, sprints, and strength, plyometrics appear to produce superior outcomes (Zech et al. 2010). However, adding resistance by incorporating pushing or pulling movements can increase disruptions to the center of gravity. Further progression can be made by integrating the use of single leg exercises, rotational movements around the three axis (anteroposterior, mediolateral, and longitudinal), and movement in all three planes of motion.

Behm, D., Anderson, K., Curnew, R. (2002) Muscle force and activation under stable and unstable conditions. Journal of Strength and Conditioning Research, 2002, 16(3), 416–422

Yaggie, J., Campbell, B. (2006) Effects of balance training on selected skills. Journal of Strength and Conditioning Research, 20(2), 422-428.

Zech, A., Hubsher, M., Vogt, L., Banzer, W., Hansel, F., Pfeifer, K. (2010) Balance training for neuromuscular control and performance enhancement: A systematic study. Journal of Athletic Training 2010;45(4):392–403