When an athlete thinks of strength and conditioning training for their sport, the typical elements come to mind: resistance training, cardio, core work, plyometrics, agility, and sport-specific drills. Often overlooked are elements of balance, particularly dynamic balance training.

When it comes to balance training, there are typically two branches – static balance and dynamic balance. Static balance means the body is still and not moving; think standing on one leg for 30 seconds. Dynamic balance incorporates movement which shifts the body’s center of gravity, creating a more challenging situation. Dynamic balance is our body’s ability to maintain balance while moving. Thus, it should be an element for any athlete in their general training program.

Balance requires muscular strength and proprioception training. Proprioception is the body’s ability to sense movement, action, and location. It is your ability to know where the body is in space and how to compensate to maintain balance in coordinated movement patterns. Weakened muscles can impact balance and proprioception. However, even the strongest athlete may be challenged with balance.

Below are five dynamic balance exercises which any athlete can incorporate into their training and benefit from:

Stand on one leg for balance. With the other leg, keeping it straight with the knee locked, perform 15 quick and steady kicks out to the front, then to the side, and then backward. Switch and repeat on the opposite leg. If this becomes easy, stand on an uneven surface such as grass, sand, a pillow, or foam pad and repeat. https://youtu.be/DLEojLHVhsM

For this one, grab a teammate or fellow training partner. Both of you will face each other. Stand on one leg on an uneven surface (foam pad, grass, sand, or pillow). While holding steady on one leg, you will tap the inside edge of your foot with the inside edge of the foot on the opposite side of your partner. Perform 10-15 taps and then switch.

Stand on one leg on an even surface or uneven surface (for a greater challenge). Grab one dumbbell, which is lighter in weight (3-10 lbs). Hold the dumbbell out the to side in one hand while balancing on one leg. Slowly lower the dumbbell and hand it off to the opposite arm, slowly moving out to a lateral shoulder raise. Repeat 5-10 times on one leg and then switch. https://youtube.com/shorts/4pcOc2PrJc8?feature=share

This is another dynamic balance activity you can perform with a teammate or training partner. Again, you can balance on a single leg on an even surface or uneven surface. Face each other about 3-5 feet apart. Pass the ball back and forth 10-15 times while balancing on one leg. Switch legs and repeat. To make this more challenging, utilize balls of different weights or sizes, or switch up the passes to overhand, underhand, etc.

Stand on one leg – either on a level surface or an uneven surface, such as a foam pad or dynadisc. Toss a ball to a partner and then catch the ball. Complete 10-15 passes and then switch to the other leg. Work towards completing all passes without having to set the other foot down for stability.

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For this activity, you will need a weight column with an adjustable pulley or a resistance band. Hand the band or pulley in one of both hands while facing away from the weight stack or band. Balance on one leg and slow twist, or rotate, away from the resistance and then return to the starting point. Repeat 10-15 times, then switch the leg and repeat. After that, turn 180 degrees and repeat again on each leg. This will work balance, core stability, and knee stability.

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Dynamic balance training does not have to be complicated or cumbersome. Adding in one of the elements above during a couple of training sessions a week can help to improve not only your balance but also ankle stability and strengthen the intrinsic (smaller) muscles of the foot. Working on balance will also benefit you for life. As we age, balance tends to become more and more difficult. Focusing on a well-rounded training program that includes elements of cardiovascular, strength, core, and balance training will keep moving safely well into old age. It is never too early to start investing in your physical pension.

When an athlete thinks of strength and conditioning training for their sport, the typical elements come to mind: resistance training, cardio, core work, plyometrics, agility, and sport-specific drills. Often overlooked are elements of balance, particularly dynamic balance training.

When it comes to balance training, there are typically two branches – static balance and dynamic balance. Static balance means the body is still and not moving; think standing on one leg for 30 seconds. Dynamic balance incorporates movement which shifts the body’s center of gravity, creating a more challenging situation. Dynamic balance is our body’s ability to maintain balance while moving. Thus, it should be an element for any athlete in their general training program.

Balance requires muscular strength and proprioception training. Proprioception is the body’s ability to sense movement, action, and location. It is your ability to know where the body is in space and how to compensate to maintain balance in coordinated movement patterns. Weakened muscles can impact balance and proprioception. However, even the strongest athlete may be challenged with balance.

Below are five dynamic balance exercises which any athlete can incorporate into their training and benefit from:

Stand on one leg for balance. With the other leg, keeping it straight with the knee locked, perform 15 quick and steady kicks out to the front, then to the side, and then backward. Switch and repeat on the opposite leg. If this becomes easy, stand on an uneven surface such as grass, sand, a pillow, or foam pad and repeat. https://youtu.be/DLEojLHVhsM

For this one, grab a teammate or fellow training partner. Both of you will face each other. Stand on one leg on an uneven surface (foam pad, grass, sand, or pillow). While holding steady on one leg, you will tap the inside edge of your foot with the inside edge of the foot on the opposite side of your partner. Perform 10-15 taps and then switch.

Stand on one leg on an even surface or uneven surface (for a greater challenge). Grab one dumbbell, which is lighter in weight (3-10 lbs). Hold the dumbbell out the to side in one hand while balancing on one leg. Slowly lower the dumbbell and hand it off to the opposite arm, slowly moving out to a lateral shoulder raise. Repeat 5-10 times on one leg and then switch. https://youtube.com/shorts/4pcOc2PrJc8?feature=share

This is another dynamic balance activity you can perform with a teammate or training partner. Again, you can balance on a single leg on an even surface or uneven surface. Face each other about 3-5 feet apart. Pass the ball back and forth 10-15 times while balancing on one leg. Switch legs and repeat. To make this more challenging, utilize balls of different weights or sizes, or switch up the passes to overhand, underhand, etc.

Stand on one leg – either on a level surface or an uneven surface, such as a foam pad or dynadisc. Toss a ball to a partner and then catch the ball. Complete 10-15 passes and then switch to the other leg. Work towards completing all passes without having to set the other foot down for stability.

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.I Accept

For this activity, you will need a weight column with an adjustable pulley or a resistance band. Hand the band or pulley in one of both hands while facing away from the weight stack or band. Balance on one leg and slow twist, or rotate, away from the resistance and then return to the starting point. Repeat 10-15 times, then switch the leg and repeat. After that, turn 180 degrees and repeat again on each leg. This will work balance, core stability, and knee stability.

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.I Accept

Dynamic balance training does not have to be complicated or cumbersome. Adding in one of the elements above during a couple of training sessions a week can help to improve not only your balance but also ankle stability and strengthen the intrinsic (smaller) muscles of the foot. Working on balance will also benefit you for life. As we age, balance tends to become more and more difficult. Focusing on a well-rounded training program that includes elements of cardiovascular, strength, core, and balance training will keep moving safely well into old age. It is never too early to start investing in your physical pension.