Gymnastics requires a high degree of balance. Events such as the balance beam and skills like a handstand and numerous one-foot poses call for a strong sense of balance. While one of the best ways to train your body to achieve the required balance is by doing the actual skills, other exercises and even a few props can help you challenge your balance and teach your body to respond to changes in your stability. Include balance training in each gymnastics workout you do.
On the Ground
Start all of your balance training on the ground. Keep in mind that a good sense of balance emanates from a strong core. When you are trying to balance on the ground, focus on pulling your abdominal muscles in tight to create a strong, steady base for the move you are attempting. For example, before practicing your scale on the ground, tighten your core muscles. Then with your supporting leg straight and tight, lift your free leg up and behind you. Keep your core muscles tight as you lean forward until your upper body is parallel to the ground. Lift your leg as high as you can behind you, keeping your torso tight and your supporting leg straight.
Balance Board
A balance board is a flat platform you stand on that has a sphere on the bottom side to create a wobbling motion that challenges your balance. Performing exercises on a balance board creates instability that your body must adjust to; in the process, your muscles learn how to balance better. Start with a simple two-foot balance on the board. Place both of your feet on the platform and your hands on your hips. Work to keep your body balanced on the board by adjusting to its shifts and motion. Again, keep your core muscles pulled in and tight to give your body a good foundation of strength to rely upon.
Wobble Cushion
Another option for balance training is a wobble cushion. This cushion resembles a stability ball that has been flattened. It is disk-shaped and not fully inflated. On one side, a wobble cushion has nubs that give it traction against the floor. Stand on the smooth side. Use a wobble cushion to improve your balance in one-foot poses such as a posse. With one foot centered on the wobble cushion, contract your abs and lift up your free foot, bending your knee to point forward and pointing your toe toward the knee of your standing leg. Initially you can place your arms out to the side for better balance; however, as you improve, lift your arms straight above your head, which is more challenging.
Balance Beam
Do the final component of your balance training on the beam, where you will draw deeply from your balance stores. A good balance training skill to do on the beam is a half turn, because it forces you to balance in a dynamic movement. Start in a lunge with the arm over your bent leg pointing forward and your other arm pointing out to the side. Rise up on the ball of your front foot as you swing your side arm to your front arm, initiating your rotation. Keep your torso tight and your hips and shoulders squared as your body completes a 180-degree turn. End the turn by lowering the heel of your supporting foot back down to the beam and pointing your free foot at your supporting ankle.
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