Sports Performance Training: Balance is Key

Balance is a foundational skill in many sports, yet its importance is sometimes overlooked. In sports performance training athletes typically focus on strength, speed, and skill—but balance is a core function in sports performance because it impacts every action; from running and jumping to pivoting and swinging. Here is a look at three key motions where balance plays a critical role in and how mastering it can elevate your sports performance. 

"Balance is the foundation for all movement. Training balance can improve vertical jumps and agility, contributing to an improvement in overall sport performance," says Dr. Kiara Barrett, Lead Computational Biomechanist at Bertec.  

Balance Training in Running: Efficient Motion and Speed 

Running may seem like a straightforward activity, but it requires a complex interaction of balance and movement. To run efficiently, the body must maintain proper posture, alignment, and weight distribution. A runner must shift their weight from one leg to the other while maintaining forward momentum without losing stability. This requires dynamic balance, where the body adjusts constantly to the changing terrain and forces acting upon it. 

When an athlete has strong balance, they can push off the ground with more power, transfer that energy more efficiently through their stride, and reduce the risk of injury. A balanced runner can keep their center of gravity low and controlled, ensuring better speed and less wasted energy. Whether sprinting or running long distances, an athlete’s ability to maintain a stable core and adjust to changes in the environment (like uneven surfaces) can have a significant impact on their performance. A fully instrumented treadmill can help you assess balance, gait, and more.  

Balance Training in Jumping: Height, Power, and Landing 

Jumping is another area where balance plays a critical role. Whether in basketball, volleyball, football, or track and field, an athlete’s ability to jump effectively depends on the proper coordination of strength, technique, and balance. The initial phase of a jump—whether it is a vertical leap or a long jump—requires an athlete to load their body and then explode upward. A balanced approach allows the athlete to generate more power, push off the ground efficiently, and reach greater heights. The NBA recently launched a biomechanics program to include jump measurement and analysis among other movements.  

In addition to the takeoff, balance is also crucial when it comes to landing. A controlled landing minimizes the impact on joints and helps prevent injuries, such as sprained ankles or knee damage. Athletes who have better balance are able to stabilize themselves during the descent, maintain proper body alignment, and land softly, absorbing the force through their muscles and joints rather than allowing the impact to disrupt their motion. Force plates can help you understand these important biomechanics. A Fixed Force Plate is a great tool to add to your facility, while a Portable Force Plate enables you to measure these movements on the field, on the court, or wherever your athlete goes.  

Balance Training for Pivoting and Changing Direction: Agility and Control 

Pivoting and changing direction quickly are essential skills in sports like basketball, soccer, and football. In swinging sports like baseball and golf, having control over your pivot is also important. Lack of strong of balance can lead to poor foot placement, loss of speed, or even an awkward fall. 

Athletes who maintain balance during rapid directional changes can outmaneuver their opponents. This leads to more precise plays and faster reaction times. The key to this is balance during deceleration and acceleration—the ability to control the body’s momentum while shifting direction. Players who train for better balance improve their agility and can respond to unpredictable movements with greater precision, whether it is dodging a defender or adjusting their stride to get in the right position. The Bertec Portable Swing Station offers key insights into ground reaction forces and leg performance.  

Why Balance Matters in Sports Performance 

Balance is a critical factor in sports performance training because it directly impacts key motions like running, jumping, and pivoting. Incorporating balance measurement and balance training can lead to better performance, greater efficiency, and fewer injuries for athletes.  

Want to learn how our products can help assess balance? Connect with us here.