Top 5 Exercises To Improve Balance

Yuta Watanabe – Japanese Basketball On The Rise
July 24, 2018
Next stop: Skopje for the Orange Lions U18
July 25, 2018

Balance is important in pretty much every sport, including basketball. Improving balance is essential, simply because it increases overall movement function. Having control over your movement function and being more flexible also helps in preventing injuries and muscle soreness after a big work-out. Balance begins in the core as it’s the center of your stability. A strong core allows you to control your body’s positioning and maintain an upright position. These five exercises can easily be incorporated into your current workout routine and show great results.

Leg Swings

1. Stand straight with the wall to your side, with your feet hip-width apart and hold onto the wall.
2. Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single movement.
3. Switch sides and repeat

Sumo Squat With Outer Thigh Pulse

1. Start in a wide stance and turn your feet 45 degrees outwards.
2. Bend your knees and hips to lower into a sumo squat while keeping your torso upright.
3. As you stand, extend one leg and the opposite arm. Hold and pulse your leg up 2 to 3 inches three times.
4. Put your leg back down and return to the start position and repeat, alternating sides for 12 reps.

Curtsy Lunge With Oblique Crunch

1. Stand with your feet hip-width apart, holding your fingertips at your ears and elbows out wide.
2. Cross one leg behind you and lower into a curtsy lunge.
3. Without rotating your hips, stand and bring that same leg up to meet the same side elbow for an oblique crunch.
4. Do this for 12 reps, and then switch legs.

Single Leg Deadlift

1. Balance on your left foot and engage the abs as you bend forward at the hips while reaching toward the ground with your right hand.
2. Hold on to a 5- to 10-pound weight and raise your right leg behind you for counterbalance.
3. Tighten the buttocks as you return to the starting position. Keep your knee relaxed and your back flat throughout the movement. Switch legs and repeat.

Rolling Side Plank

1. Start in a side forearm plank position, propping up your body weight on your forearm. Stack your feet on top of each other and extend the top arm.
2. Roll under your body to the opposite side, switching which arm is on the ground and which is in the air.
3. Hold the position for 2 to 3 seconds on each side.
4. Continue to roll from side to side 12 times.

Balance is important in pretty much every sport, including basketball. Improving balance is essential, simply because it increases overall movement function. Having control over your movement function and being more flexible also helps in preventing injuries and muscle soreness after a big work-out. Balance begins in the core as it’s the center of your stability. A strong core allows you to control your body’s positioning and maintain an upright position. These five exercises can easily be incorporated into your current workout routine and show great results.

Leg Swings

1. Stand straight with the wall to your side, with your feet hip-width apart and hold onto the wall.
2. Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single movement.
3. Switch sides and repeat

Sumo Squat With Outer Thigh Pulse

1. Start in a wide stance and turn your feet 45 degrees outwards.
2. Bend your knees and hips to lower into a sumo squat while keeping your torso upright.
3. As you stand, extend one leg and the opposite arm. Hold and pulse your leg up 2 to 3 inches three times.
4. Put your leg back down and return to the start position and repeat, alternating sides for 12 reps.

Curtsy Lunge With Oblique Crunch

1. Stand with your feet hip-width apart, holding your fingertips at your ears and elbows out wide.
2. Cross one leg behind you and lower into a curtsy lunge.
3. Without rotating your hips, stand and bring that same leg up to meet the same side elbow for an oblique crunch.
4. Do this for 12 reps, and then switch legs.

Single Leg Deadlift

1. Balance on your left foot and engage the abs as you bend forward at the hips while reaching toward the ground with your right hand.
2. Hold on to a 5- to 10-pound weight and raise your right leg behind you for counterbalance.
3. Tighten the buttocks as you return to the starting position. Keep your knee relaxed and your back flat throughout the movement. Switch legs and repeat.

Rolling Side Plank

1. Start in a side forearm plank position, propping up your body weight on your forearm. Stack your feet on top of each other and extend the top arm.
2. Roll under your body to the opposite side, switching which arm is on the ground and which is in the air.
3. Hold the position for 2 to 3 seconds on each side.
4. Continue to roll from side to side 12 times.

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