I roll my eyes when I see people attempting to train for better balance as if they're seals in a circus. This isn't training, it's shenanigans. Balance comes from strength. You're better off training for balance on a stable surface and using external forces, actions or tools to challenge your neuromuscular system.
The Single-Leg Deadlift with Medicine Ball Rotation is a great way to train single leg balance the right way. This exercise challenges your single-leg balance in a functional position while your upper body is active, which is what happens in sport and performance.
Move the ball across your chest instead of rotating your chest or upper body. If you notice your foot gripping and clinging to hang on in the bottom of your shoe, work to keep your foot still or quiet. Keep your stance leg knee from caving in or moving side to side.
How to use
This is a great warm-up for any workout. It can also serve as part of a balance and core-specific workout. Shoot for 2-4 sets of 8-20 medicine ball rotations on each leg.
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