As an athlete, you're always looking for ways to improve your performance and reduce the risk of injury. One way to achieve both of these goals is by incorporating balance board workouts into your training routine. Balance boards are versatile pieces of equipment that can help you improve your balance, stability, and proprioception.
In this post, we'll introduce you to the world of balance board workouts for athletes, explain why they are beneficial, and provide a list of effective balance board workouts to try.
What are Balance Boards?
Balance boards are pieces of exercise equipment that consist of a flat platform that sits on top of a round or cylindrical base. The goal of balance board exercises is to maintain your balance while standing on the platform, which requires engaging your core muscles and stabilizer muscles in your legs and feet. There are several different types of balance boards available, including wobble boards, rocker boards, and balance discs.
Why Athletes Should Use Balance Boards
Balance board training can benefit athletes of all levels and types of sports. Here are some reasons why athletes should consider incorporating balance board workouts into their training routines:
- Improved balance and stability: Balance board training can help improve your balance and stability, which can be beneficial for sports that require quick changes of direction, such as basketball, soccer, and football.
- Enhanced proprioception and body awareness: Balance board training can help enhance your body awareness and proprioception, which can be beneficial for sports that require precise movements, such as gymnastics, dance, and figure skating.
- Reduced risk of injury: Balance board training can help reduce the risk of ankle, knee, and hip injuries by strengthening the muscles and stabilizers that support these joints.
- Improved athletic performance: Balance board training can help improve your overall athletic performance by enhancing your balance, stability, and coordination.
Top 5 Balance Board Workouts for Athletes
1. Squats on a Wobble Board: Stand on a wobble board with your feet shoulder-width apart. Slowly squat down, keeping your weight centered over the board, then return to standing. Repeat for 10-15 reps.
2. Lunges on a Rocker Board: Stand on a rocker board with one foot in the center and the other foot on the ground. Step your back foot into a lunge position, then return to standing. Repeat for 10-15 reps, then switch sides.
3. Balance Board Push-Ups: Place your hands on a balance board and assume a push-up position. Slowly lower yourself down, keeping your core engaged, then push back up. Repeat for 10-15 reps.
4. Plank on a Balance Disc: Place your forearms on a balance disc and assume a plank position. Hold for 30 seconds, then rest for 10 seconds. Repeat for 3-5 sets.
5. Balance Board Single-Leg Deadlift: Stand on a balance board with one foot in the center. Slowly hinge forward at the hips, lifting your back leg up behind you. Return to standing, then switch sides. Repeat for 10-15 reps.
How to Incorporate Balance Board Workouts into an Athlete's Training Routine
To incorporate balance board workouts into your training routine, start by choosing a balance board that is appropriate for your fitness level and goals. Begin with simple exercises and gradually increase the difficulty as you get stronger. Try to incorporate balance board workouts into your routine 2-3 times per week, focusing on proper form and technique. Use balance board workouts as part of a well-rounded training program that includes strength training, cardio, and flexibility exercises.
Additional Tips for Athletes Using Balance Boards
In addition to balance board workouts, some several other exercises and practices can help improve your athletic performance and reduce the risk of injury, such as stretching, foam rolling, and strength training. Be sure to eat a healthy diet and stay hydrated to support your training efforts.
Conclusion
Incorporating balance board workouts into your athlete training routine can be a fun and effective way to improve your balance, stability, and proprioception. By using proper form and technique and gradually increasing the difficulty of your workouts, you can achieve your fitness goals and reduce the risk of injury. So why not give balance board training a try today? Your body will thank you!