Balance Training What is Balance Training?

Balance training is training for the ability to recover balance or base of support (BOS) from postural sway (body movement over your BOS) following a destabilizing stimulus caused by objects, self-motion or the environment.
This means that because the human body is naturally equipped to be in balance, the whole concept and goal of balance training and the training protocol lies in the state of going from unbalanced back to balanced, otherwise known as balance recovery. There are three types of balance training. Yeah, I know… you thought there were only two. Keep reading and you'll find out there are three. The first is "Dynamic Balance." The dynamic (in motion) ability to recover from an out of balance situation created by an unstabling environment. This is commonly known as "Dynamic Balance Recovery" The second is "Static Balance." The static (stationary) ability to recover from an out of balance situation created by an unstabling environment. This is "Static Balance Recovery." The third is "Dynamic/Static Counterbalance" the ability to oppose and counter an equal or greater weight or force and maintain or recover balance. This is also referred to as "Perturbation Training." Examples would be a football player preventing a blocker from moving him or a hockey player avoiding a check. Balance training, to be most effective must be performed using the same type of full body motion and equipment in a destabilizing environment as the intended activity itself. The balance training involved to re-stabilize your body while doing a backside 720 on a snowboard isn't the same as what's needed by a linebacker making an open field tackle or a golfer swinging his club. Just like any training protocol, once mastered, additional stimulus must be added to continue progression.

23 Benefits of Balance Training

Here's a short list of benefits associated with balance training. Which ones will you train for?
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Multi Sport-specific applications Has aerobic and anaerobic capabilities Has fat-burning and cardio capabilities Improves agility Improves muscle memory Increases confidence levels in competition Balance training enhances full body movement Improves joint stability Improves muscle and joint strength/flexibility Improves muscular endurance

• • • • • • • • • • • • •

Exercising and training can improve your appearance Exercising can lower cholesterol and reduce the risk of heart attack Exercising can lower blood pressure Helps prevent injury from falls Increases performance for all physical activities Easily incorporated into any training protocol Increases muscle strength and mass Economical and time saving It's fun and relaxing Stimulates brain activity Can be used by almost age group Limitless applications and uses Portable and space saving

Who Uses Balance Training?

Balance training is centuries old, dating back to the use of martial arts like Tai Chi. In modern

times, the use of balance training devices like the original Stanley Washburn Bongo Board as a balance training tool for skiers dates back to the fifties.

Although still a niche in the training equipment market, balance training devices are used at gyms, training centers, physical therapy centers, hospitals, at home, rehab centers, in the military and more. Users are comprised of almost every age, gender and physical capability including trainers, coaches, professional and amateur athletes, persons with learning and physical disabilities, the entertainment industry, action/extreme sports enthusiasts, recreational users and others.

Balance Recovery Strategies

Because Vew-Do Balance Boards have the unique ability to destabilize the rider in all three planes
of motion and they do it at such a high level of performance, they are the most logical choice for and type of balance training. When the three human balance systems are working properly, they detect perturbations and other unbalanced threats by sending signals to the brain for use in corrective action to restore balance. From a static upright position like a soldier standing at attention, there are three main balance strategies we employ to regain equilibrium. They are the ankle strategy, the hip strategy and the step strategy. Let's take a look at each one… Ankle Strategy - Think of the human body as an inverted pyramid with the ankles as the focal point of support. During a mild balance threat, internal and external somatosensory input recruits the ankles to correct and maintain balance. The ankle strategy is a somewhat sub-conscious and an ongoing static response for maintaining and recovering balance. Hip Strategy - When greater forces act on the body and increase the intensity of a balance threat, the body will step up its defenses to remain or recover balance using the hip strategy. The ankle

strategy still plays a role, but now, the body adds segmentation of the upper and lower limbs, contraction of the upper body muscles and movement in the hips to recover balance. The hip strategy accompanies an increase in speed of movement to regain equilibrium. Step Strategy - When violent disruption of balance over-powers the ankle and hip strategies, the step strategy is called upon as a last resort. In the step strategy, the balance system sends signals to indicate the need to re-position our base of support. We do this by stepping forward, backward or laterally until an acceptable base of support is achieved. Many times the ankle and hip strategies are also recruited to gain total stability. By: Rick Contrata

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