Athletes need more than just strength and stamina to excel at their sport. They also need strong balance skills to help them make quick adjustments on the field, control their movements precisely and avoid injury. Developing balance simultaneously builds core strength, protects joints and even helps athletes cultivate a useful mindset. Use a combination of static and dynamic exercises to improve your balance and strengthen your body awareness. Thorough control of your body can dramatically boost your overall athletic performance.
Step 1
Train yourself to stand with your weight evenly distributed on your feet. Stand with your feet flat on the floor and gently press downward with your big toes. This lifts your arches slightly and balances your weight across your heels, the balls of your feet and your fifth metatarsals. Practice standing in this balanced position until it becomes natural.
Step 2
Stand with your feet balanced, your knees slightly bent and your hips over your knees. This position might feel less secure than a stance with your knees locked, but, according to Darrell Barnes of St. Vincent Sport Performance, it actually is more stable. Train your body to stand in this position until you can sustain it for long periods without feeling fatigued.
Step 3
Stand in balanced alignment and lift one knee to a 90-degree angle. Bend your standing knee and simultaneously tilt forward at the waist until your torso is parallel to the floor. Extend your arms straight in front of you and your other leg straight behind you. Return to the start position. Repeat this exercise on both sides to develop dynamic balance.
Step 4
Stand in balanced alignment with your hands on your hips. Lift one leg to a 90-degree angle. Keeping your toes pointing forward, straighten your knee and lift your leg to the side at a 45-degree angle. Simultaneously bend forward at the hips to a 45-degree angle and bend your standing knee. Return to the start position, and repeat on both sides.
Step 5
Hold dumbbells while performing these exercises to increase the difficulty level. Perform them standing on uneven or unstable surfaces to work your core muscles harder.
Step 6
Take a yoga class. Yoga teaches you to sustain difficult poses, move smoothly from position to position and find balance in both tension and relaxation. A regular yoga practice also quiets your mind and helps you find a meditative zone that lets you focus on balance or athletic performance more clearly.
Tips and Warnings
- Talk to your trainer about specific exercises he recommends for you.
- Don't perform squats with an injured knee or hip.
Things You'll Need
- Dumbbells (optional)
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