Balance Exercises for Athletes
The state of equilibrium is known as balance. It is actually the equal division of the body weight. Balance is defined as "the ability of the body to statically and dynamically stabilize against resisting intrinsic and extrinsic forces". Very often, we perform certain exercises, which train only some muscle groups resulting in the other muscle groups being ignored. Balance exercises for athletes help them to not only to balance well but also help them improve their overall agility. These exercises are helpful in correcting muscle imbalance as well. A lot of yoga exercises can also be used to improve balance. Let's get to know the various exercises that improve our sense of balance.
Balance on One Leg - I
This is one very good and simple exercise for athletes. Stand with little less than shoulder width distance between your feet. Fix your left leg well onto the ground. Now slowly lift up the right leg with your knee at par with your waist. As you do that, fix your attention at some point, so that you do not lose balance. After you have balanced yourself, straighten the right leg out in front of you such that your foot and knee are aligned. In all probabilities, you will not be able to hold the leg at your waist height for too long. However, with practice you will be able to manage it. Switch legs and repeat with the other leg.
Balance on One Leg - II
This exercise is similar to the previous one. Let's see how we perform this exercise. Stand in a lunge, with your left leg behind. Focus your attention on a point. Keep your hands in front of you at shoulder level, as though you are trying to catch something. Fix your right leg well in the ground. Slowly start lifting your left leg off the ground. In the initial phases, you will not be able to lift the left leg very high. Hold this position for a few seconds. Slowly release yourself and come back to the starting position. Repeat the same with the other leg.
Single Leg Squat and Reach
For this balance exercise you will need to keep an object in front of you but at some distance from you. Now balance yourself well on the right leg and raise the left foot off the ground. Slowly start bending the right knee. As you bend your knee, lower the torso as well. Try reaching the object in front of you with your left hand. When you reach the object, make sure the knee you are bending does not cross your foot. Now extend the left foot a little. Hold this position for 5 seconds and come back to the starting position. On either side do this exercise 10 times with each leg.
Push Up With Stability Ball
Lie on your chest on the stability ball. Your hands should be placed on either side of the chest. Your toes should be on the floor, but your legs should be straight and not bent at the knee. Now slowly start pushing your body up, so that your arms are straight, but do not lock your elbows. Hold this position for a couple of seconds. Come back to the starting position and repeat the exercise 10 times. When you initially start with the exercise, you can take support of the wall, by placing the ball near the wall. If you do it the other way round, with your legs at the wall, there are chances, that the ball will move in front and you will lose balance.
Core Balance
Sit on the exercise ball (stability ball). Make sure that the ball does not move. If you find this easy, try to sit on the ball and march. Once this becomes easy, sit upright and try to maintain balance and lift both the legs off the ground.
There are some pilates exercises which also can be used to improve one's sense of balance. Mastering these balance exercises for athletes need practice and patience. Along with balance, they also help in increasing your concentration, an aspect that is crucial for all athletes.
