Balance Training Before Plyometric Training for Superior Performance Enhancements
Author: Matt Couch
Publish Date: May 24, 2019
Like everything in life you must keep balance. Balance is important to mental and physical health. All work and no play doesn't make for a very healthy lifestyle. If you only do push ups and squats then you develop a massive imbalance between your anterior and posterior chains. Balance training plays a vital role in the development of motor skills. Being able to control your body in space is important to reaching athletic potential. A study done in 2016 by Hammami and associates on the sequencing of balance training and agility training received positive results. The study focused on pre-teen male athletes, 12-13 years of age. Using 24 athletes they prescribed a 4 week balance training regimen followed by a 4 week plyometric training regimen to half the participants and a 4 week plyometric regimen followed by a 4 week balance training regimen to the remaining half of the athletes.
The purpose of the study was to evaluate the effect of the 2 different sequencing approaches on player muscle power, reactive strength, leg stiffness, sprint performance, agility, static and dynamic balance. The specific tests employed to evaluate the sequencing and athletes included, countermovement jump, maximal and submaximal hopping, horizontal jumps, triple hops, 10 meter sprint, 20 meter sprint, 30 meter sprint, 4x9 meter shuttle run, stork stand test, Y balance test.
Results for the study found “sequencing four weeks of balance training prior to four weeks of plyometric training in 12-13 year old male elite soccer players resulted in either similar or superior performance enhancements compared to plyometric prior to balance training.” From these findings it is recommended that coaches or fitness training professionals should implement a balance training regimen prior to a plyometric regimen. Balance exercises should progress from minimally demanding stationary exercises to more rigorous dynamic balance exercises through the four week regimen.
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