Benefits of Balance and Stability

Neuromuscular control:  The ability for the brain and the muscles to communicate efficiently

When an athlete has good neuromuscular control, this means their muscles have proper timing, activation, control, balance and coordination.  Without proper neuromuscular control, this increases an athlete’s chance of injury and it decreases their chance to perform at a high level.

70% of ACL tears happen by non-contact situations.  This means an athlete with an ACL injury that happens without impact from another athlete, is usually performing with bio-mechanical inefficiencies (“bad technique”).

With poor movement technique, an athlete is performing thousands of repetitions incorrectly through practices and games.  With the high rate of speed games are played with, this opens the door for an athlete to get a serious injury, which most likely could have been prevented if they had better movement technique.

The body is made up of alternating stable and mobile joints.

Ankle:  mobile
Knee:  stable
Hip:  mobile
Lumbar spine: stable
Thoracic spine:  mobile
Cervical spine:  stable
Shoulder:  mobile
Elbow:  stable
Wrist:  mobile

If the ankle is stiff and the hip is tight, this creates a more mobile knee.  That’s not what you want, that creates a compensation pattern which can cause injury.  For example, if an athlete goes for a quick cut and the ankle and hip are stiff, the motion has to come from somewhere and if it comes for a mobile knee over and over again, the athlete may end up with some serious injuries.  This is why balance and stability drills need to be in every practice and workout to create good movement habits.

Stability: the ability to remain in control while in motion

This has to be taught.  It’s usually common to work speed and power all the time (because we want to be faster and stronger).  It’s actually more important for an athlete to learn how to control the body rather than learn how to accelerate.  The athlete needs to be taught and then practice over and over again, the ability to decelerate and always remain in control.

Examples of balance and stability drills:

1. Stand on one leg and pump the arms as if you are running, maintain balance.
2. Walk backwards and not zig zag all over to keep a straight line in reverse.
3. Lateral hops side to side landing on one foot and maintaining balance.
4. Stand on one leg and reach down with the opposite hand to touch the toes, try both with a straight leg like a single leg deadlift and try bending the knee like a single leg squat.  Can you touch the toe and stand back up all without touching the other foot to the ground?
5. Play catch on one leg.
6. Hop forward alternating legs but holding 5 seconds before moving to the next hop.
7. Step and balance on the coach’s call.  Athletes have to stand on one leg until coach says, “go.”

Any movements done on one leg will challenge the body to get better at balance and control.  There are endless ideas to try so be sure to add any kind of these drills into every practice, workout, and even pre-game warm ups.