categories, start with beginner or basic level exercises then progress to intermediate and when possible,
advanced ones.
As will all elements of conditioning, the key is to do to balancing exercises that are specific to the sport.
For soccer, this may involve landing on one leg after a vertical or horizontal jump, or performing a
technical action while balancing on one leg.
Balance exercises should be incorporated into training at least once per week (either in the warm-up or as
a separate section) regardless of what phase of the season you are in. As previously mentioned, the great
thing about balance training is that very few exercises (1 or 2) need to be done in order to maintain gains
in balance development previously made. The following is a set of static and dynamic balance exercises
that incorporate technical training. Each exercise is categorized as basic, intermediate or advanced and
includes a description of how to progress or vary the activity.
STATIC BALANCE EXERCISES
Single-Leg Balance with Headers
Level: Basic
Set up: Divide your players into pairs with one ball between the two. Instruct them to stand about 3 yards
apart and have the player with the ball hold it in their hands. The player without the ball starts by standing
and balancing on one leg. The balancing leg should be slightly bent at the knee (Figure 3.2a). When
ready, have the player toss the ball to the player on one leg so that they return the ball with a header
(Figure 3.2b). They must try and remain balanced while performing each repetition. Have the player
complete 8 to 10 repetitions for each leg and then have your players switch roles. Perform a total of two
sets.
Figure 3.2a Figure 3.2b