Would you like to stop on a dime on the tennis court to hit that winning shot? Or enjoy inline skating without so many falls? Or perhaps weave around opponents on the soccer field with greater ease?
We all would like to gain that extra edge to improve our game. Most of us know that cardiovascular conditioning, strength training and flexibility are the building blocks of any fitness program. But there's another often overlooked aspect of fitness conditioning: balance training.
As the popularity of "sports specific training" grows, balance training is getting more attention. The good news is everyone has the ability to improve his or her balance skills without having to go to the gym.
Each of the exercises will require the eyes, feet and inner ear, the latter of which controls our equilibrium.
Static Balance Drills
One-legged stance:
Stand on one leg, keep your standing leg straight with that knee slightly bent. Lift
the other leg about six inches off the floor. Keep your hands by your side and close your
eyes. See how long you can hold this pose.
Balance Board:
Balance on a Balance board as long as
you can. Record your results.
The Tree:
In this yoga pose, stand tall with your arms by your side and your weight evenly
distributed on each foot. Slowly lift your left foot off the ground and place the sole of
the foot along the inner thigh of your right leg. Place your hands together in front of
your chest and slowly raise your arms overhead, palms together.
Dynamic Balance Drills
Tight rope walking:
Place a string or a piece of tape (about eight-feet long) in a straight line on the
floor. Position yourself at one end of the tape. Hold a small tennis ball in one hand.
Walk along the line while tossing a tennis ball from one hand to the other, without
falling off the line.
One-legged hopscotch:
Balancing on one leg, hop forward four times. Then hop backward four times. Switch
legs and repeat the exercise.
Broom Balance:
Balance a broom in the palm of your hand and proceed through and obstacle course as fast as you can time yourself. Do the trial over if a mistake is made.
Directions:
Pick one of the balancing activities and compare your results to spinning in circles for 10 revolutions before measuring your results.
Questions: