Core balance training sometimes referred to as core stability training is the kind of training that focuses on the core muscles which functions as stabilizers while performing activities that challenge the musculoskeletal system.
This type of training and more importantly, this type of strength is important to all sports as the ability to transmit large forces either through the arms or through the legs, is dependent on the trunk and its associated deep and superficial musculature being the anchor from which efficient movement is produced.
Core balance is different from core strength (learn more about core training). The former refers much more to the body’s ability to stabilize the trunk for force production. The later refers to trunk muscle being able to transmit and absorb force itself.
So for instance, core balance will be needed by the running back that needs to produce large amount of force to sprint and for sudden changes in direction as he sprint. As these subtle changes are made, the spine and hip must maintain their integrity to allow force production to happen optimally.
However, core strength will be needed by the wide receiver, who while catching the ball, receives a crunching tackled in mid-flight. Core strength is needed to absorb the forces going through the body on this occasion. All top athletes know that core balance training makes them perform better.
All the best fitness experts and coaches know that a strong core and good balance is required to achieve optimal performances.
Here are some core balance exercises to help you maintain or improve your core balance and fitness levels:
The purpose of the basic balance exercise is to promote a sense of awareness between the feet, hip and upper body to eliminate any unwarranted muscular activity. Once you have mastered this basic exercise, you can close your eyes to increase the difficulty.
This exercise provides good balance, and should form part of your core balance training routine.
This part of the core balance training can be completed with the aid of some type of load and in this example I am suggesting a medicine ball for this exercise. Stand on one leg with your hip and knee ever so slightly bent while holding a medicine ball above your head with both hands, perform the following variations