Easy Ways to Work Balance Training Into Your Workout Program | STACK

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

Easy Ways to Work Balance Training Into Your Workout Program

May 30, 2011

Must See Training Videos

A typical workout includes a dynamic warm-up, speed training, agility and quickness drills, plyometrics, weight and resistance training, core development, recovery and cool down. But the workout is not complete without a component that works balance and stability.

In general, you need to train balance in an unstable environment and in a fatigued state, so your muscles and neuromuscular system have to work harder.

So how do you find time to complete a traditional workout and add this important component? The simple answer is to integrate balance work in your existing regimen. For example, in your dynamic warm-up, add single-leg drills and exercises and use a narrow base—or work to stabilize one area while another part of your body is moving.

You can also make slight variations to weight training exercises by changing the intensity and including balance elements. Instead of doing the DB Chest Press on a bench, use a stability ball. For a DB Shoulder Press, stand on a balance disc or a BOSU ball.

You can even add balance work to your Squat routine. If you normally do four sets of six reps, you have four opportunities to include balance drills. After each regular set, instead of resting and shooting the breeze with teammates, lower the weight a bit and do Single-Leg Squats on a balance pad for 30 seconds on each leg. It shouldn't stress your body enough to hinder your regular Squats, but as you progress in your workout and start to get tired, the balance piece will become more difficult. At that point, you will work kinesthetic awareness—i.e., knowing where your body parts are in three-dimensional space—an important ability for any athlete.

In a full workout of six to eight exercises, you should be able to squeeze in several balance drills without adding more than 10 to 15 minutes of training time.

When you add a balance challenge to an exercise, you might need to decrease the weight load. Don't try to handle super heavy loads while working on balance. If you are in an absolute strength training phase, it's not a good time to use unstable surfaces. A better time would be during an endurance or hypertrophy phase of training.

Look for opportunities to add balance components to your training program. You should be able to do so within your timetable, and you will reap the benefits of stability work.

Photo:  speperformance.com

Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
More Cool Stuff You'll Like

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick

Introducing Youth to Off-Ice Hockey Training

Why CrossFit Is Perfect for Me

Kaitlin Sather Nielsen Does It All

WATCH: Michelle Jenneke's Superwoman Push-Ups

Kelly Clark: Strong Enough to Fly

Training With Performance Pyramids

How to Provide a Spot for the Bench Press

31 Pro Athletes Workouts That Will Inspire You in 2015

WATCH: Darnell Dockett's Explosive Sled Row with Training Mask

WATCH: Dez Bryant's Superhuman Punching Bag Abs

Get Lacrosse-Specific Workouts With Bridge Lacrosse

WATCH: 3 Power Moves for the Diamond from Edwin Encarnaci

Sanya Richards-Ross Looking Sharp in the Gym, Training for Rio

Introducing the 2015 'All-Gaines NFL Combine Team'

7 Training Tips from Professional Triathlete Linsey Corbin

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'


Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

Lacrosse Players: Get Stronger on the Field with 4 Exercises

Antonio Brown Built His Ridiculous Footwork With Pilates

The Training Behind Super Bowl XLIX

Above and Beyond: STACK Velocity Sports Performance San Diego

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week



WATCH: Sergio Ramos's Trampoline Wall Touch

WATCH: Brandon Thompson's Plate Mountain Push-Ups

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

5 Workout Lessons Every Athlete Must Learn

6 Things the Best Athletes Have in Common

The Comeback Kid: How Scott Kazmir Resurrected His MLB Career

Game Changer: Should You Be Using Machines or Free Weights?

Johny Hendricks Gets Back to Basics

Versatility Raises the Value of These 11 NFL Draft Prospects

Jump Higher and Faster With Transitional Med Ball Box Jumps

Athlete Assessment: Tips to Get You Started

31 Fitness Experts You Should Follow in 2015

Victor Cruz's Pool Workout with a ViPR

Make the Most of Your Pre-season Training

WATCH: D.J. Campbell's Net Wall Explosive Pull-Up

How to Stay Safe When Exercising in Cold Weather

WATCH: Jon 'Bones' Jones's Brutal Uphill Sprints