There are three fundamentals of balance training – three ways to achieve better balance and improve your athletic performance. Balance training that focuses on your feet, your core, and recognizes symmetry can enhance your ability to move and move well.

In my last post, I talked about the three body systems that help us balance – visual, vestibular, and proprioceptive. We most often are looking at proprioception and fine-tuning our muscle responsiveness through that system when we do balance training.

The Three Fundamentals

  • Foot Work
  • Core Work
  • and a Focus on Symmetry
Balance training should focus on foot work.

Your feet are the unsung, neglected heroes in your life every day.

They are your foundation and contain a quarter of all the bones in your body. These marvels of human anatomy are responsible for bearing your weight, propelling you forward (and backward and sideways), and all those large and small adjustments that keep you in the upright position.

Start Noticing Your Feet

  • Activation Exercises – Here’s a 3-minute video that guides you through all the major movements of the ankle, foot, and toes. Good for pre- or post-workout.
  • A Foot Massage – This 3-minute video is a wonderful treat for your feet AND a great way to start or end your day.
Balance training should focus on core work.

Your core is your anchor.

If your feet are your foundation, your core is what holds it all together. You use the strength in your trunk to stabilize as you reach with your arms, lean with your body, step with a foot, or move from standing to sitting or from sitting to the floor. A strong core is essential to fine tune your balance and enhance your performance.

Start Engaging Your Core:

Here are two videos to work your core:

  • Planks are my go-to core strengthener. Begin with the standard plank position in my favorite 1-minute plank workout.
  • Take it up a notch with this 5-minute core workout that effectively works your core while going easy on your spine.
Balance training should focus on symmetry.

The Final Piece: Symmetry

Symmetry allows the dynamic strength in your feet and core to work optimally. Your muscle strength, flexibility, and activation all need to be symmetrical or equal throughout your body – left to right, anterior to posterior, and in rotational movements – for peak performance.

Start Working on Symmetry

Symmetry is a new topic for this blog and I’m working on some videos to illustrate how you can incorporate symmetry into your balance training. For now, here are two simple methods to get you started and thinking about symmetry.

  • Change it up. Do you always start your lunges with the right leg? Switch and start with the left occasionally.
  • Do you use free weights or machines in a manner that allows the stronger side to assist your weaker side? Look at unilateral strengthening to balance things out.

I hope you’ll use the methods above to start thinking about how your feet, your core, and your symmetry all play a part in your balance and performance. We’ll explore these three fundamentals of balance training in more depth over the next few weeks.

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