Balance & Core Strength: Definition

BALANCE & CORE STRENGTH
Definition:
Center of Mass – The point in the body around which the weight is evenly distributed
Center of Gravity – Body weight vector originates at this point, or a point about which all
particles of the body are evenly distributed
Balance – Stability, to weight or poise in or as if in equilibrium, to counterbalance
Core – The innermost or most important part of anything
Biomechanics of Balance:
Height – of skater determines the center of balance
Base – wide base is more stable, narrow base can be unstable
Body Position – of the arms, position of shoulders in relation to hips; width of skater’s hips &
shoulders
Center of Balance can change due to torque, segment movements, or due to external forces
The center of balance (gravity) is an imaginary point around which the body’s weight is evenly
distributed. This point is located in the lower torso, slightly below the waist and in the pelvic region. This
center will vary from one person to another depending on the person’s height, width, and distribution of
body weight. The center of balance will also vary and constantly change according to the activity that is
being performed. The center of gravity is important for stability and balance. The point where the center
of balance is located is also known as the core of the body.
A strong core body is essential to athletes in all sports. Strength, power, speed, quickness, agility,
coordination and balance (stability) all come from the core of the body. Strength begins in the core of the
body and extends outward through the arms and legs, thus connecting all movements of the upper and
lower body. The stronger the core of the body the more powerful and explosive movements can be. In
addition, a strong core also inhibits unnecessary movements of the limbs, thus making all movement more
efficient by conserving energy. Without a strong core, it is possible for the skater’s leg or arm strength to
overpower a skating maneuver enough to throw the skater of her edge, thus making technical mistakes
through sloppy body positions.
Also making movement more efficient is proper body alignment or posture. Proper body
alignment is much easier to attain when abdominal, back muscles, and muscles in the pelvic region are
strong and in balanced with one another. In skating, it is important to strive for proper body alignment as
force is transferred most efficiently through the body in a straight line.
Proper skating posture, balance, power, and strength are all essential to being on axis or centered
in jumps, spins, and balanced on the blade to hold edges. The ability to right oneself, when slightly off,
axis is more likely to happen if the skater has strong abdominal and back muscles.
There are no short cuts to developing a strong center of balance and power. It takes hard work and
being consistent in your workouts to achieve the strength needed on the ice. Make a commitment; be
consistent and disciplined in your workouts. And remember “If You Don’t Use It – You Lose It.”
Debbie Pitsos, February 2002

SUGGESTED EXERCISES TO IMPROVE BALANCE IN SKATERS
Core Strengthening Exercises:

Abdominal Twists Back Extensions Back Extension with Twist
Bicycles Superman Quadruped Planks
V-Sits Dead Bugs Push-Ups
Abdominal Curls Body Bridges Side Planks
Equipment needed:
Exercise Mat
Balance & Core Strengthening Exercises:

1 Legged Squats – stroking position or back inside edge position
Touch & Stretch – with or without MB
1 Legged Squats with Internal Rotation
1 Legged Squats with External Rotation
2-Legged Heel raises (close eyes during exercise to increase difficulty after mastering with eyes open)
1-Legged Heel raises (close eyes during exercise to increase difficulty after mastering with eyes open)
Equipment needed:
Can use unstable surfaces such as Balance Pads, Dyna Discs, mini-tramp to increase difficulty.
Medicine Balls can also be use to add resistance.
Physio Ball Exercises:

Opposite Arm & Leg Lift (sitting – can add small hand weight to increase difficulty)
Reverse Curls
Reverse Curls with rotation (legs move to right center, rotation to left)
Prone Leg Lift
Push-Ups – (increase difficulty by keeping 1 leg lifted & 1 leg on the ball through exercise)
Balance on all 4’s on top of ball
Balance in Kneeling Position on Physio Ball
Equipment needed:
Physio Ball, light weight dumbbells
Medicine Ball (MB) Exercises:

Partner MB Toss – V-Sit position, kneeling or standing on 2 legs or 1 leg
Wood Chops
Medicine Ball Twist (Russian Twist)
Torso Twist Throw with Partner – Sitting, V-Sit, kneeling, standing
Equipment needed:
Medicine Balls in varying weight, Exercise Mat
Exercise Tips:
1. Check with your doctor before starting an exercise program, especially if you have an injury or pain
with an exercise.
2. Learn the difference between muscle fatigue, and joint pain or muscle strain or pull.
3. Keep your stomach muscles pulled in before beginning an exercise.
4. Hold your stomach muscles tight throughout the exercise.
5. Work in progression by slowly changing body position, as you get stronger. Example: from lying to
sitting, kneeling then standing, and slowly add resistance such as medicine balls, dumbbells, or weight
plates.
6. Train all trunk muscles – Rectus abdominis, Internal & External Obliques, Transverse abdominis, Back
Extensors & Rotators.
Debbie Pitsos, February 2002

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BALANCE & CORE STRENGTH

Debbie Pitsos, February 2002

Core Strengthening Exercises:

Balance & Core Strengthening Exercises:

Physio Ball Exercises:

Medicine Ball (MB) Exercises:

Debbie Pitsos, February 2002

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