Find Your Balance
Balance is essential in all aspects of life, especially in our bodies. To be an athlete, you need both strength and balance.
Why It Matters
As we age, our bones become denser, and our bodies can weaken. Practicing moves that build strength and balance daily can help prevent future aches and pains. Good balance promotes a full range of motion and mobility. Pairing balance with strength creates a powerful combination.
Balance Exercises
- Single Leg Balance: Stand on one foot while lifting the opposite foot off the ground. Put your arms straight overhead to engage your core and one leg. Move your arms up and down slowly. To increase difficulty, add a weight or a medicine ball, or stand on a Bosu ball.
- Single Leg Deadlift: Put one foot behind you and slightly bend your knees. Holding a kettlebell, go down into a deadlift. As you become stronger, work your way up to having the back leg off the ground.
- Bulgarian Split Squat: Stand in front of a plyometric box and put your back foot on top. It will look like an elevated lunge. Push through the heel on the ground to engage your legs and tighten your core.
- Bird Dogs: Get into a high plank position. Lift your opposite arm and leg slowly to focus on balance. Holding this position will help you work your way up to switching frequently.
- Side Plank: Get into a high plank position and pivot your body to the right. Keep your arm up for extra balance or both feet beside each other. Switch back and forth from left to right.
Strength Exercises
Compound movements are key to developing strength because they engage several muscle groups. Use 15 lbs. or more to increase your strength effectively.
- Bicep Curl Press: Begin in a bicep-curl position, curl up, and push up into a shoulder press. This engages all the muscles in your arm.
- Squat Press: Go into a squat with weights by your side. Once in a squat position, press up into a shoulder press. The movement should be fluid.
- Renegade Rows: Get into a high plank position with your hands on weights. Lift one weight with your elbow tucked in your side, then lift the other. Go into a push-up and repeat.
Super Strength
Practicing handstands can greatly incorporate balance and strength. Start by walking up the wall forward, with your face towards the wall. For a more advanced move, kick up with your back against the wall. To prevent injury, push through your hands and fingers.
