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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 that can significantly enhance physical performance. Despite this growing awareness, many coaches still purchase these tools without fully understanding how to use them effectively. In the coming weeks, I will be sharing a series of blog posts introducing various pieces of small functional training equipment, with detailed explanations on how to use them for maximum benefit.
One of the most commonly used tools in functional training is the balance board. Typically made from hardwood or polyester plastic, it comes in two main types: 360-degree and 180-degree models. For this post, I'll focus on the wooden 360-degree balance board, which is divided into three sections. Each section is designed to help you perform different training exercises that target balance, coordination, and core stability.
**Balance Standing**
*Benefits*: Improves balance control and enhances foot sensitivity.
*Movement*: Stand on the balance board with both feet, keeping your body stable and balanced.
**Touch Forward and Back**
*Benefits*: Enhances balance control and improves foot awareness.
*Movement*: Stand on the balance board with both feet, maintaining balance while moving your body forward and backward, alternating sides.
**Touch Side to Side**
*Benefits*: Increases balance control and develops foot sensitivity.
*Movement*: Stand on the board with both feet, balancing while shifting your weight side to side, alternating left and right.
**One-Foot Balance**
*Benefits*: Strengthens balance control and improves foot awareness.
*Movement*: Stand on the balance board using only one foot, keeping your body steady and balanced.
**Sitting Balance**
*Benefits*: Develops core stability and improves balance in the waist area.
*Movement*: Sit on the balance board with your feet off the ground, maintaining a stable posture.
**Flat Support (Plank)**
*Benefits*: Strengthens the core and improves shoulder and upper body stability.
*Movement*: Place your hands on the sides of the balance board and hold a flat position with your body aligned.
*Modification*: You can support yourself with one hand above the board for added stability.
**Travel Around the World**
*Benefits*: Improves balance and increases foot sensitivity.
*Movement*: Stand on one foot on the board, and move your other foot in a circular motion, touching the front, side, back, and then the side again.
**Push-Ups**
*Benefits*: Enhances core stability and strengthens the trunk and upper body.
*Movement*: Start in a plank position with your hands on either side of the balance board. Keep your body straight as you lower and raise yourself.
**One-Leg Push-Up**
*Benefits*: Strengthens core stability and improves upper body strength.
*Movement*: Begin in a push-up position with your hands on the balance board. Lift one leg while performing the push-up, maintaining a straight body line.
**Squat Lunge**
*Benefits*: Improves balance, increases leg strength, and enhances foot sensitivity.
*Movement*: Step forward with one foot onto the balance board, keeping your balance. Slowly squat down and return to the starting position.
**One-Foot Balance (Single-Leg Balance)**
*Benefits*: Increases balance control, strengthens the hips and legs, and improves foot sensitivity.
*Movement*: Stand on one foot on the balance board, and lean slightly forward to touch the edge of the board with your opposite hand.
**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 variety of exercises with the balance board not only helps improve balance and coordination but also adds a fun and challenging element to your training routine. Whether you're a coach looking to enhance your clients' workouts or an athlete seeking to boost your performance, incorporating these movements into your regimen can make a big difference. Stay tuned for more tips and techniques!