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    (BAL) Balance Board Exercises 2

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    api-3695814
    Balance boards can be used for athletic training, fitness, and strength training exercises. They improve proprioception, ankle strength, coordination, and overall athletic ability when used by athletes for exercises like passing medicine balls. Basic beginner exercises on the balance board include side to side, front to back, and circular motions. More advanced exercises include one-leg lunges, squats, yoga poses, and exercises with eyes closed while maintaining balance. Balance boards provide a challenging core workout but caution should be used by those with physical limitations.

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    (BAL) Balance Board Exercises 2

    Uploaded by

    api-3695814
    376 views2 pages
    Balance boards can be used for athletic training, fitness, and strength training exercises. They improve proprioception, ankle strength, coordination, and overall athletic ability when used by athletes for exercises like passing medicine balls. Basic beginner exercises on the balance board include side to side, front to back, and circular motions. More advanced exercises include one-leg lunges, squats, yoga poses, and exercises with eyes closed while maintaining balance. Balance boards provide a challenging core workout but caution should be used by those with physical limitations.

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    [BAL]Balance Board Exercises 2

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    Balance boards can be used for athletic training, fitness, and strength training exercises. They improve proprioception, ankle strength, coordination, and overall athletic ability when used by athletes for exercises like passing medicine balls. Basic beginner exercises on the balance board include side to side, front to back, and circular motions. More advanced exercises include one-leg lunges, squats, yoga poses, and exercises with eyes closed while maintaining balance. Balance boards provide a challenging core workout but caution should be used by those with physical limitations.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    376 views2 pages

    (BAL) Balance Board Exercises 2

    Uploaded by

    api-3695814
    Balance boards can be used for athletic training, fitness, and strength training exercises. They improve proprioception, ankle strength, coordination, and overall athletic ability when used by athletes for exercises like passing medicine balls. Basic beginner exercises on the balance board include side to side, front to back, and circular motions. More advanced exercises include one-leg lunges, squats, yoga poses, and exercises with eyes closed while maintaining balance. Balance boards provide a challenging core workout but caution should be used by those with physical limitations.

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    Download as PDF, TXT or read online from Scribd
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    of 2

    Balance Board Exercises

    Balance boards, wobble boards, rocker boards... they look like toys for kids who like skateboards,
    but the truth is that they are very effective, though overlooked, training tools for overall fitness
    and athletic ability. And they are fun to use!

    Tthe possibilies for uses are endless, and creativity can definitely be put to good use with balance
    boards, but here are a handful of several specific ways that balance board training can be used in
    place of more tedious training methods:

    BEGINNING BASIC BALANCE BOARD EXERCISES

    Side to side Front to back Circular rotation

    The three above exercises are perfect for beginners, to get used to the feeling of the balance
    board. Beginners can hold onto a chair or wall at first, if necessary. This can be done while you're
    watching TV, talking on the phone or whatever else. These are also the standard activities
    recommended for people with balance problems and those in rehab programs.

    Once you've mastered this, try kneeling on the board and doing these three exercises. See how
    long you can maintain your balance and try to increase that time gradually.

    ATHLETIC TRAINING

    Athletes who regularly train with balance boards develop propriocepter reaction and ankle strength.
    This greatly decreases the risk of ankle injury during play, while improving coordination and overall
    athletic ability.

    • Train athletes to maintain balance on the boards for at least 30 seconds

    • Pass MEDICINE BALLS back and forth

    • Throw balls back and forth, or one athlete can bounce a ball using a rebounder or playback

    • Try maintainging balance with your eyes closed. This is very advanced and risky, so do use a spotter for
    this
    • Have athletes stand on balance boards with one foot. With the other foot, have them draw numbers,
    letters and shapes in the air

    FITNESS/STRENGTH TRAINING

    • Perform "balanced pushups" with your hands gripping each end of the balance board

    • Sit on the balance board and do crunches, lifting your feet off the floor. (Not recommended for people
    with back problems)

    • Standing with one foot on the floor, place the other foot on the balance board and slowly roll it, gently
    stretching your lower leg and ankle muscles

    • One-leg exercises - you can do lunges and the like. Be sure to plant your foot arch on the center of the
    board and move slowly

    • Squats - very advanced, but very effective

    • Yoga poses can even be done. Try the plank, raising one leg up slowly and holding

    Are they for everyone? No, they are not. Balance boards are on the "extreme" end of fitness
    training equipment and can be dangerous. There is a good chance of falling, so anyone with bone
    density loss should not take this risk.

    Children, who often cannot move in a controlled, careful manner, should be supervised while on
    balance boads. Once they are accustomed to using them and understand the purpose of these
    devices, they can really benefit from them, but they should be coached and monitored to ensure
    their safety.

    Balance boards are wonderful core stability trainers, but people with back, neck or leg problems
    should be carefully instructed before using balance boards. In short, if you have any kind of
    physical problem, ask your physician if using a balance board would be safe for you.

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