1. Chapter 10 Balance-Training Concepts

2. Objectives After this presentation, the participant will be able to:
Define balance and describe its role in performance and injury risk.
Discuss the importance of balance training.
Design a progressive balance-training program for clients in any level of training.
Perform, describe, and instruct various balance-training exercises.

3. Concepts in Balance The Importance of Balance
Maintaining balance is a key to all functional movements.
Often thought of as a static process.
Functional balance is static and dynamic
The ability to reduce force at the right joint, at the right time, and in the right plane of motion requires optimum levels of functional dynamic balance and neuromuscular efficiency.

4. Balance Mechanism
Balance training should constantly stress an individual’s limits of stability (balance threshold).
Limit of stability
The distance outside of the base of support that he or she can go to, without losing control of his or her center of gravity
This threshold must be constantly stressed in a multiplanar, proprioceptively enriched environment, using functional movement patterns.

5. Balance Mechanism Proprioceptively Enriched Environments Floor
Unstable yet controllable environment
Must use the appropriate progressions and correct technique at varying speeds to facilitate maximal sensory input to the central nervous system
Proper progression
Floor
Balance beam
Half foam roll
Airex pad*
Dyna Disc

6. Scientific Rationale Benefits Improves dynamic joint stabilization.*
The ability of the kinetic chain to stabilize a joint during movement
The main goal for Balance Stabilization Exercises is to improve reflexive muscle contractions.*

7. Balance and Joint Dysfunction
Muscle imbalances, joint dysfunctions, pain, and swelling can lead to altered balance.
80% of the adult population experiences low back pain.
80,000–100,000 anterior cruciate ligament (ACL) injuries occur annually.
More than two million ankle sprains every year.
Thus, the majority of the clients that fitness professionals work with may have decreased neuromuscular efficiency and balance.

8. Balance and Joint Dysfunction

9. Balance Training Effects on Injury
Balance exercises are frequent component of integrated ACL injury prevention programs, which have shown promise in reducing the rate of ACL injuries
On the basis of a recent systematic review (40), balance training programs that are performed for at least 10 minutes a day, 3 times per week for 4 weeks, appear to improve both static and dynamic balance ability.

10. Designing a Balance Program
Exercise Selection
Safe
Progressive
Easy to hard
Simple to complex
Known to unknown
Static to dynamic
Proprioceptively challenging
Floor
Balance beam
Half foam roll
Airex pad*

11. Variables Plane of motion Range of motion Frontal Sagittal Transverse
Full
Partial
End-range

12. Levels of Balance Training
There are three levels of training within the National Academy of Sports Medicine’s OPT™ model—stabilization, strength, and power
When progressing Balance Training exercises go from stabilization to strength and then strength to power. The same goes for regressing.* The Single Leg Lift and Chop is balance stabilization.

13. Balance Stabilization Exercises
Exercises involve little joint motion and are designed to improve reflexive joint stabilization contractions to improve joint stability.
When the body is placed in unstable environments, it must react by contracting the right muscles at the right time to maintain balance.

14. Balance Strength Exercises
More dynamic eccentric and concentric movement through a full range of motion.
Require dynamic control in mid-range of motion with isometric stabilization at the end-range of motion.

15. Balance Power Exercises
Develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.

16. Implementing a Balance Program
Stabilization Level (Phase 1)
Select Balance Stabilization Exercises
Strength Level (Phases 2, 3, and 4)
Select Balance Strength Exercises
Power Level (Phase 5)
Select Balance Power Exercises

17. Program Design

18. Summary
A balance-training program is designed to ensure optimum neuromuscular efficiency of the entire kinetic chain.
Balance-training programs must be systematic and progressive, following specific guidelines, proper exercise selection criteria, and detailed program variables.
A proper balance-training program follows the same systematic progression as the OPT Model: stabilization, strength, and power.