“STATIC & DYNAMIC BALANCE IN TRAINING”
Ken Dobberpuhl, CPT, MAT
The ability to stay in balance is connected to two systems in the body, the inner ear (vestibular) and vision. Both of these systems work in concert to keep us upright. If we have an infection in the inner ear or just shut our eyes while standing on one foot we quickly see how much we rely on these systems for balance. So balance training is appropriate for all ages and populations (sedentary to athletic). In fact, athletes often rely on momentum so much that when asked to perform static balance drills or come to a complete stop before moving again they are challenged significantly.
As part of a “functional approach” to training we begin to introduce balance in both static and dynamics forms. Static balance is characterized by standing on one foot on a variety of challenging surfaces such as foam half rolls or wobble boards. Initially I start people with specific single leg balance drills and then progressing them onto more unstable surfaces. Once they can balance well on these it’s time to integrate balance training into their strength training. Some examples of this would be stepping up with a single leg onto a box and pressing dumbbells overhead. Another example might be a single leg squat and row with a cable. Just about any traditional standing exercise can be converted into a single stance (curls, presses, rows) that will really challenge balance and the core stabilization.
For those that just want to integrate static balance into their daily routine without weights there are several simple options. First, be barefoot if possible (in fact ideally we should be barefoot when weight training but this isn’t always possible because of safety issues in a gym setting). Try initially just standing on a single leg while drinking a glass of water at the sink, brushing your teeth, or combing your hair. If that isn’t challenging enough try to put your socks and shoes on everyday balanced on a single leg. Finally, there are times we find ourselves standing in lines (checkout, bank etc.) try just slightly lifting one foot up while waiting (no one will even know you are working on balance).
Dynamic balance obviously involves movement and requires a lot more proprioceptive input from your neuro-muscular system (brain/muscles).
The progressions I use start with diagonal steps (slightly exaggerated walking pattern) with a 2 second hold. This can be progressed by taking small hops next (still with a solid 2 second hold) and then finally adding jumps which can be for either distance or height in this diagonal pattern.
This diagonal pattern resembles our walking pattern so it is most familiar to the nervous system and therefore most easily learned. The emphasis should be on the landing which accomplished by landing on the forefoot and then getting the heel down. The best metaphor to think of is landing as quietly as possible learning to absorb with the knee as your foot touches the floor. This will probably take some practice but it will translate into better control of your body in almost any sport situation. Bending the knee also accomplishes one other important aspect of balance training and that is lowering your center of gravity. Finally keep your arms and legs close to your center line. Hands on hips is a great way to practice this.
The next dynamic balance progression is lateral movement. Again using the same progression start with lateral steps (two socks on the floor 3-4 feet apart) holding for 2 full seconds before stepping back. When ready to progress add a hopping movement and finally lateral single leg jumps for distance or height. This direction will be significantly more challenging than the previous diagonal hops. If you don’t keep the knees soft and bent your momentum will carry you over sideways. Stick those landings!
Finally, the most challenging in this series is the rotation pattern. Setup a triangular pattern on the floor with three socks about 4 feet apart. Stand behind the sock at the top of the triangle (pyramid) with your left foot straight ahead. Now step back toward the sock behind your right shoulder, rotating as you step. When your right foot lands it should be in line with the front sock and the right rear sock. Keep your torso upright (like an ice skater when they spin). As before, quite landing, hold for 2 seconds and then step back to the starting position. Do about 8-10 steps to each side. Once you have mastered the step progress as before to a hop and finally jumps for distance/height. Progress only at a rate you can control taking time to allow your neuro-muscular system to learn the pattern, in other words be patient.
So there you have it, an easy to follow progression that can help just about everyone improve their static and dynamic balance.
FUNCTIONAL
FITNESS
