Strength

When it comes to strength training, typically we automatically think of hitting the gym, grabbing some weights, and pumping iron.  Yes, weights and workout machines are useful and effective.  But, we want to talk about your CORE strength and balance exercises.

Balancing requires core strength and focus to happen — especially in advanced positions for a good length of time. Build your core, improve your balance… and you will see your power on the court!

Balance exercises for core strength

  • Single leg balance
    • Enhance perception and ankle stability
    • Stand on a flat surface and lift one leg (bent or straight).
    • Try your eyes closed, balancing on board or balance disc
  • Knee balances
    • Help protect and strengthen connective knee tissues
    • Start on hands and knees with your knees on a balance disc and your hands and toes on the floor. Simultaneously lift your right knee and left arm from the floor. Then, straighten your right leg. Bend your knee and return to the starting position. Repeat on the opposite side. Do enough reps for a good workout, but avoid excessively knee wobbling due to muscle fatigue
  • Upper body balance
    • A must for unleashing your attack power!
    • Assume a pushup position with your hands on a balance disc. Do one push-up (knees on the floor if necessary). At the top of your push-up, rotate your upper torso, leaving one hand on the disc and the other reaching toward the ceiling (making a T). Return to a push-up and alternate sides
  • Total body balance
    • Enhanced ankle, knee, hip and shoulder joint stability.
    • For this exercise, you need a balance disc, an elastic resistance tube and a workout partner. Secure the tube to a stable object. Hold the ends with both hands with your arms extended in front of you at chest height. Place your right foot on the balance board and your left foot on the floor behind you. Bend both knees into a deep squat lunge. Hold the position while your workout partner pushes and pulls the tube in random directions. Continue for as long as you can maintain stability, then switch sides. (Then switch with your partner!)