One of the biggest fitness trends to emerge over the past couple of years is balance training. And although anyone can benefit from better balancing skills, they can be especially valuable to track and field athletes trying to improve their game. Maintaining good balance reduces your risk for sprains and injuries and improves overall coordination. It can also help make your movements in any physical activity smoother and more graceful.
Balance Board
An extremely useful tool in developing optimum balancing skills is a balance board. It looks a bit like a UFO with its disclike shape and ball attached to the bottom. To use it, place it on the floor in front of you and step onto it -- each foot should be placed on the outer edges of the disc. Try to balance on it as it tilts side to side. This exercise also works the muscles in your calves and hamstrings.
Walk the Line
Take a piece of chalk and draw a line along the ground that is about 10 feet long. Keeping your back straight, bend deeply at your knees until your hands touch the ground. Staying in the squatting position, walk along the line. Try not to bounce. Once you reach the end of the line, stand up and squat five times in a row. Next, leap as far as you can, landing on the balls of your feet. Repeat this exercise five times.
Indo-Board
The Indo-Board Balance Trainer is a piece of equipment that utilizes the balancing style of extreme sports athletics like surfing and skateboarding. But it's also useful for track and field balance training. The board itself looks like a mini surfboard with a long, cylindrical wheel attached. To use it, step onto it with your legs at each end of the board, shoulder-width apart. Rock back and forth, encouraging the wheel to roll in the opposite direction.
Exercise Ball
Another fantastic tool to use for improving balance is the oversized, inflatable exercise ball. Place the ball on an exercise mat and lie facedown on top of it so that the ball is resting against your stomach. Keep your toes and fingers touching the ground. Slowly walk your arms forward, pushing the ball to the back, toward your feet. As the ball rolls back, begin to raise your legs into the air. When the ball reaches your pelvis, roll back to a starting position and repeat.
References
- Bodybuilding.com: Balance Board
- Mayo Clinic; Introduction to Balance Exercises; Mayo Clinic Staff
- Rodale; Exercise for Better Balance with a Few Easy Steps; Leah Zerbe
- Bodybuilding.com: Downward Facing Balance
- Stew Smith: Advanced Balance Training for Athletes
- Shape Fit; Track & Field Workouts -- Increase Muscle & Strength; Linda Cusmano
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