Balance is an important aspect for all athletes, helping them move faster and quickly change directions while maintaining stability. "The American Journal of Sports Medicine" reports that incorporating balance training into a conditioning program can also help to decrease injuries such as ankle sprains. Include balance exercises in your daily or weekly workouts that also strengthen muscle groups that you use when playing your particular sport.
Warrior III
Step 1
Stand with your feet together and facing forward, arms by your side.
Step 2
Lift your left leg off of the floor and extend it straight behind you until it is parallel to the floor, while simultaneously bending at the waist and leaning forward with your upper body until it is parallel with the floor as well. Slightly bend the right leg if it helps you to balance.
Step 3
Extend your arms straight forward in front of you so that they are parallel to your ears. Your palms should be facing in toward each other. If you are new to this exercise and having trouble balancing, start with your arms extended out to the sides in a "T" shape; once you become stronger, extend them forward.
Step 4
Hold the position for 30 seconds and then repeat on the other leg. Repeat the exercise for a total of three to five times in order to improve your balance and strengthen your core, legs, glutes, ankles, shoulders and back.
Bosu Four-Point Balance
Step 1
Place a Bosu on the floor in front of you with the flat side down. Position your hands and knees on the bubble side of the Bosu, with your knees directly below your hips and your hands directly under your shoulders.
Step 2
Lift your right leg and extend it straight behind you so that the leg is parallel to the floor. Your foot should be in line with your leg and remain lifted off of the floor. Keep your abdominals engaged throughout the entire move.
Step 3
Lift your left hand and extend your arm straight out in front of you so that it, too, is parallel to the floor with your palm facing in.
Step 4
Hold for 15 seconds and then repeat on the opposite side. Complete five rounds to strengthen your core, legs, glutes, back and shoulders.
Things You'll Need
- Bosu
Member Comments