Balance and coordination are often taken for granted, but both help improve sporting performance. Therefore, young athletes should include exercises that can improve these factors in their daily training programs.
Balance and coordination are vital to athletic performance and are used in all sporting activities. With this in mind, what are the best balance and coordination-boosting exercises to help young athletes achieve their sporting goals?
Single-Leg Balance
Although any athletic training exercise program will impact coordination and balance because muscles will be strengthened and conditioned over time, young athletes can still include exercises that are specific to improving both.
A single-leg balance is a simple and effective way of doing so. While performing, you can also discover whether your body has a stronger or weaker side. When your balance improves, you can close your eyes during each leg raise.
Stand up straight with your feet hip-width apart and maintain a good posture. Lift one foot off the ground until the knee is bent. Hold the position for 10 seconds. Swap and do the other leg. Complete five rounds on each leg.
Tandem Walk
The tandem walk is a test for neurological disorders in the medical world. However, this can also be utilized to improve balance and coordination.
Stand up straight and begin walking in a straight line. Concentrate as you step forward, making sure the heel of the front foot touches the toes of the back foot. You can use a handrail for extra support or stretch your arms to the sides.
Take ten steps and repeat three times. Those with good balance can reverse the exercise by stepping backward instead of forward.
Stability Ball Squats
Stability ball squats are a great exercise for those who want to target their leg muscles while improving their balance.
Stand with your feet hip-width apart and place a stability ball between your lower back and a wall. Slowly squat down, keeping your back in contact with the ball. Push through your heels to come back up to the starting position. Perform three sets of 10 to 15 squats.
Cross Crawl
A cross crawl engages both the upper and lower body, enhancing coordination and balance.
Start by standing straight and maintaining good posture. Lift your right knee towards your chest and simultaneously reach your left elbow towards this knee. Return to the starting position and alternate sides.
Concentrate on contracting your core to stay stable as you complete 10 cross crawls on each side.
Single-Leg Deadlift
A single-leg deadlift improves balance and coordination by engaging the core, hamstrings, and glutes.
Stand straight with a dumbbell in your left hand. Bend your left knee slightly and hinge forward at the hips. The dumbbell in your left hand should come down to your shin as your right foot comes up and off the ground.
Slowly come back up to standing, and repeat for 10 total reps on your left side. Repeat on the right side for a total of four sets.
