Specificity of Balance, Proprioception,
and Core Stability
 For
any sport, the optimal method to improve balance, proprioception,
and core stability is to practice the skill itself on the same
surface on which the skill will be performed during competition.
There is little transfer between balancing skills because balance
is skill specific. For example, having a gymnasts practice on
a wobble board balance will not be improved balance on the beam.
Similarly, having a baseball pitcher stand on a foam roller while
throwing a medicine ball may not improve proprioception when
throwing from a mound. Likewise, having a football player stand
on a stability disks while performing squats may not improve
core stability when running through a defensive line. Performing
resistance exercises on stability balls, foam rollers, wobble
boards, and variations of such equipment has not been shown to
enhance sports related skills.
Willardson JM (2004). The effectiveness of resistance exercises
performed on unstable equipment. Strength and Conditioning Journal;
26 (5), 70-74.
Weight Training Decreases Fear of Falling in Elderly
Elderly (ages 67 to 97 years of age) who participated in a
free weight program reported a decreased fear of falling (in
addition to increased functional performance, increased perception
of health, and decreased need for medication).
Brill PA, Matthews M, Mason J, Davis D, Mustafa T, Macera
C (1998). Improving functional performance through a group-based
free weight strength training program in residents of two assisted
living communities. Physical and Occupational Therapy in Geriatrics,
15(3), 57-69.
Efficacy of BOSU Balance Trainer
for Core Muscle Activation
The activity of core muscles (rectus abdominis, external oblique
abdominis, transversus abdominis/internal oblique abdominis,
and erector spinae) were compared when standing on a BOSU balance
trainer versus a stable floor while performing various exercises
(back squat, deadlift, overhead press, and arm curl). No significant
differences of core activation were observed between the BOSU
and stable floor when performing exercises with the same workload
50% of 1-RM. The researches concluded that this study did not
demonstrate any advantage in using the BOSU Balance Trainer and
these lifts can be performed while standing on a stable floor
without losing any training benefits of core muscle activation.
Willardson JM, Fontana FE, Bressel E (2009). Effect of
surface stability on core muscle activity for dynamic resistance
exercises. Int J Sports Physiol Perform. 4(1), 97-109.
Decreased Performance on Balance Equipment
Unstable devices account for 44% less muscle activity and
70% less muscle force output than stable surfaces.
Behm DG, Anderson K, Curnew RS (2002). Muscle force and
activation under stable and unstable conditions. J Str Cond Res.
16: 416-422.
Subjects strengthened on stable surfaces performed significantly
better in athletic measures than subject doing the same exercises
on inflated rubber disks. The authors concluded “Using inflatable
rubber disks attenuates performance improvements in athletes.”
Cressey, E.M., et al. (2007). The effects of ten weeks
of lower-body unstable surface training on markers of athletic
performance. J Str Cond Res. 21(2): 561-567.
Reducing ACL Injury Risk in Female Athletes
Both plyometric and dynamic stabilization/balance exercises
should be included in injury-prevention protocols. Plyometric
training affects sagittal plane kinematics primarily during a
drop vertical jump, whereas balance training affects sagittal
plane kinematics during single-legged drop landing. (Myer, et
al., 2006)
Myer GD, Ford KR, McLean SG, Hewett TE. (2006) The effects
of plyometric versus dynamic stabilization and balance training
on lower extremity biomechanics. The American Journal of Sports
Medicine, 34(3): 445-455.
Definitions
- Balance: ability to control equilibrium
- Equilibrium: state of no acceleration (no change of speed
or direction) of body
- Static Equilibrium: body at rest or motionless
- Dynamic Equilibrium: body in motion with unchanged acceleration
created by balanced applied and inertial forces
- Stability: resistance to disturbance of equilibrium (change
of acceleration)
- Center of Gravity:
point at which all body's mass is equally balanced or equally
distributed in all directions
Factors Increasing Stability
- Center of gravity falls with in base of support
- decrease in stability when center of gravity becomes near
edge of base
- Larger base
- Greater weight
- Lower center of gravity
- When anticipating an oncoming force
- place center of gravity near the side of base of support
expected to receive force
- extending base of support in direction of expected force
- Greater friction between body and surfaces it contacts
- Rotation about axis
- moving cycle is easier to balance that stationary cycle
- Kinesthetic physiological functions
- vestibular system, vision, touch, and kinesthetic awareness
Movement
- Walking throws body in and out of balance with each step
- placing the center of gravity beyond base of support
- A large component of sprint acceleration is created by falling
forward
- placing the center of gravity beyond base of support
- Jumping attempts to raise body's center of gravity upward
- Also see calculating Center
of Gravity.
Balance Exercise Examples
- Balance Board
- Medicine Ball
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