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Functional training small equipment balance board
In recent years, more and more coaches have started to recognize the importance of functional training and the subtle yet effective small equipment used in it. Many have purchased these tools but are unsure how to use them correctly. In the future, I plan to share a blog post introducing various small pieces of equipment that can be used for functional training, helping you get the most out of your workouts.
One of the commonly used tools in functional training is the balance board. It's typically made from hardwood or polyester plastic and comes in two types: 360-degree and 180-degree models. For this article, I will focus on the wooden 360-degree balance board, which is divided into three parts. I'll explain the design behind different training exercises using this board.
**Balance Standing**
*Benefits*: Improve balance control and enhance foot sensitivity.
*Movement*: Stand on the balance board with both feet, keeping your body balanced.
**Touch Forward and Back**
*Benefits*: Enhance balance and increase foot awareness.
*Movement*: Stand on the balance board, balance your body, and move the board back and forth by coordinating your foot muscles.
**Touch Side to Side**
*Benefits*: Improve balance and increase foot sensitivity.
*Movement*: Stand on the balance board, keep your body stable, and move the board left and right by controlling your foot muscles.
**One-Foot Balance Standing**
*Benefits*: Improve balance and strengthen foot sensitivity.
*Movement*: Stand on the balance board with one foot, keeping your body balanced.
**Sitting Balance**
*Benefits*: Develop core stability and improve coordination.
*Movement*: Sit on the balance board with your feet off the ground, maintaining body balance.
**Flat Support (Plank)**
*Benefits*: Strengthen the core and improve upper body strength and coordination.
*Movement*: Place your hands on the sides of the balance board, hold your body flat.
*Modification*: You can support yourself with one hand above the board to help maintain a flat position.
**Travel Around the World**
*Benefits*: Improve balance and increase foot awareness.
*Movement*: Stand on the balance board with one foot, then move your other foot forward, sideways, backward, and diagonally.
**Push-Up**
*Benefits*: Increase core stability and build strength in the trunk and upper body.
*Movement*: Start in a front support position, place your hands on the sides of the balance board, and keep your body flat. Lower your body while inhaling, then push back up while exhaling.
**One-Leg Push-Up**
*Benefits*: Strengthen core stability and increase upper body strength.
*Movement*: Begin in a front support position, place your hands on the balance board, and lift one leg while performing the push-up.
**Lunge Cut**
*Benefits*: Improve balance, increase leg strength, and enhance foot awareness.
*Movement*: Step forward with one leg, stand on the front edge of the board, squat slowly while inhaling, then return to a standing position while exhaling.
**One-Foot Balance Standing (Modified)**
*Benefits*: Improve balance, strengthen hip and leg muscles, and enhance foot sensitivity.
*Movement*: Stand on the balance board with one foot, lean to the side, and reach forward to touch the edge of the board.
**Modification**
When leaning forward, use your right hand to touch the left edge of the board while extending your right leg diagonally to the left. This variation helps improve coordination and balance further.