BALANCE TRAINING PRINCIPLES

By definition, balance is the capacity to maintain the body’s center of gravity within the base of support.
In simple terms, it is the ability to sustain control of the body while stationary (static balance) or moving
(dynamic balance). Maintaining this state of equilibrium is dependent on accurate information from the
visual, vestibular and other sensory systems of the body. Sensory receptors transmit information relating
to changes in body position, displacement, velocity and muscle tension to the brain for processing.
Efficient and appropriate processing of this sensory data leads to coordinated movement and control.

Challenging the body to sustain a state of equilibrium by varying the inputs from the different sensory
systems is the main principle of balance training. This can be done by performing certain activities with
the eyes closed or on unstable surfaces for example. Ultimately, balance training improves soccer
performance by enhancing body awareness and movement coordination, which allows for greater control
and stability while performing the different actions during the game or training session.

BALANCE TRAINING AND INJURY PREVENTION

In addition to improving coordination and efficient movement, balance training may also help prevent
injuries. So many injuries occur after landing awkwardly, either following contact from an opponent or
performing a common action such as jumping or back pedaling. Injuries to the anterior cruciate ligament
(ACL), one of the four major ligaments in the knee, are of particular concern to the soccer player,
especially among women. The incidence of ACL injuries in soccer players is one of the highest of any
sport and females have been shown to be approximately five times more likely to suffer this form of
injury than their male counterparts. Damage to the ligaments of the ankle and overuse injuries such as
patellar tendinitis, shin splints and achilles tendinitis are also quite common.

Importantly, performing balancing exercises that improves processing of sensory information and
positional awareness may increase stability in the joints of the lower body. This in turn reduces unwanted
movement and lessens the chance of injury. In fact, recent scientific research in young, elite female
athletes show that performing balance and core stability exercises as part of a warm-up routine may
significantly reduce the chance of sustaining ACL and other knee-related injuries. Soccer-specific balance
training programs have also been shown to reduce muscular (hamstring, calf) and overuse (tendinitis)
injuries.

BALANCE TRAINING EXERCISES AND PROGRESSION

To improve balance and stability, it is essential that you continuously challenge the balance threshold or
the furthest point you can move outside the base of support without losing control. Start with static
balance exercises such as balancing on one leg while performing side-footed volleys. Once these have
been mastered, start incorporating dynamic balance exercises into your training program. With both