Exercise of the Week: Barefoot Balance Towel Drill | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Barefoot Balance Towel Drill

October 6, 2010

Balance is a huge component of many different sports skills. Without it, you wouldn’t be able to accurately throw a pass, shoot a puck or shed a defender. It’s sometimes perceived as a natural talent, but in fact, you can radically improve your balance with training techniques.

Want a great way to improve your balance? Use exercises that involve instability, because they employ stabilizer muscles, which are essential for balance. They also stimulate the neuromuscular pathways that relay balance feedback to the brain, which then sends it to the muscles so the body can remain steady.

Todd Durkin, Fitness Quest 10 owner, uses the Barefoot Balance Towel Drill to improve the balance of New Orleans Saints QB Drew Brees. This single-leg drill places you on an Airex pad, which causes your ankle and leg muscles to work harder to overcome the instability. When you swing the towel, you add further instability to the movement, activating your legs and core to help keep you from falling over.

  • Balance on one leg with bare foot on Airex pad and towel in opposite hand
  • Stabilize with leg, then explosively slap towel down onto another pad held by partner
  • Repeat for specified reps
  • Repeat with opposite leg and arm

Sets/Reps: 2x10-15 each leg

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Dwight Howard Stays in the Gym All Night
Views: 3,491,348
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,195,013
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,140

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 26,383
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Offensive Line Drills That'll Help You Keep Your QB Clean

Success With Health: How Trevor Bauer Increased His Velocity

How to Improve Your Football Skills Mid-Season

5 Drills to Improve Your Soccer Dribbling Skills

Why You Shouldn't Specialize in One Sport Too Soon

How Ryan Mathews Returned to Highlight Reel Status

Drive Defenders Crazy With These Super Moves from NBA Legends

4 Drills That'll Help You Become an Elite Running Back

This 13-Year-Old Girl Would Strike You Out

Winter Soccer Workout to Improve Ball Handling

How to Create a Killer Crossover Without a Basketball

How QB Ryan Tannehill Beats the Blitz

Build a Better Layup With These Basketball Speed Drills

10 Essential Point Guard Drills From Skylar Diggins

3 Things You Are Doing Wrong In Your Basketball Training

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

Develop an Unstoppable Crossover Dribble With Just 3 Drills

2 Drills to Help You Play Lockdown Basketball Defense

3 Secrets of the NBA's Best Shooters

Become a Better Point Guard With This Training Program

3 Steps to Better In-Game Baseball Hitting

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

WATCH: 5 Post Moves From Nerlens Noel

Top 3 Hockey Training Mistakes

Use These 3 Principles to Improve Your Basketball Defense

Why Basketball Players Must Improve Their Weak Hand

4 Soccer Drills to Shoot Better While on the Move

Improve Your Jump Shot with Core Strength

4 Tips to Become a Better Softball Pitcher

QB Skills and Drills: How to Master the Bubble Screen

These 3 Route-Running Drills Will Help You Get Open

Basketball Shooting Technique: How to Shoot a Floater

Improve Your Basketball Passes With Med Ball Exercises

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

Boost Your Fastball With This Weighted Baseball Workout

How to Recover After Getting Hit by a Pitch

Shooting Drills That Will Make You a Knock-Down Shooter

Preparation Nation: DeMatha Stags

The 4 Fundamentals of Hitting a Baseball

5 Things You Can Learn From Playing Pre-Season Basketball

Softball Pitchers: How to Play Your Best Over a Complete Season