Great exercises to develop stability in the core and hips. Stability will significantly improve your balance and also make you more athletic!
Stability is your body’s ability to stabilize and neutralize movement. It’s the ability to keep the body stable despite any distraction or disturbance.
Below is the definition of stability from National Strength & Conditioning Association (2012):
“The ability to return to a desired position or trajectory following a disturbance”. - NSCA 2012
These exercises will primarily focus on one leg stability - your ability to balance on one leg while holding the body stable.
The purpose of moving the weights is not to move the weights but to create instability. In other words, the purpose of the weights is to make stabilizing more difficult by changing the center of mass and by creating force.
Athletes focus greatly on stability and balance - sometimes it feels like it’s ALL they do when you look at the strength & conditioning footage of boxers and other athletes.
The benefits are numerous since the ability to stabilize gives you more support to produce power and it also gives you speed (because no joint will lose the base of support in movement).
Your joints should also stay healthier and good levels of stability can help you to avoid injuries.
Stability training is not just for athletes - it’s important for everyone and especially for martial artists who rely a lot on balance.
Mobility is important, but so is stability. This is the yin and yang. Optimally the joints should be mobile (full range of motion) but also have the ability to stabilize (stay in place during movement).
Balance and Stability Workout for Athletes
One Leg KB/DB Press: 2 x 7-12 repetitions per side
One Leg Front Push: 2 x 7-12 repetitions per side
One Leg Bent Over Row: 3 x 7-12 repetitions per side
One Leg Barbell Press: 2 x 7-12 repetitions per side
Overhead Walk: 2 x 10-20 steps per side
Suitcase carry: 2 x 10-20 steps per side
Rest 1-2 minutes between sets and exercises.