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D3.2 and D3.3 Training Methods for Balance and Coordination GapFill

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Balance refers to the ability to maintain the centre of distributiongravitymassmovement over the base of movementsupportmassstance. It is not only beneficial to sports performance, but it can also be a determinant of sports performance. For example, a rugby player would benefit from balance when performing a side step to beat a defender, whereas a gymnast's balance upon landing from the vault is taken into account for their overall performance score. These examples also demonstrate the two types of balance, with the rugby player testing their staticboundingballisticdynamic balance, while the gymnast maintaining position when landing demonstrates staticdynamicPNFFartlek balance. Training methods for balance involve use two types of surface:

StableUnstableUnsteadyUneven – This involves balancing on a flat surface and is useful for beginners.
UnsteadyUnevenStableUnstable – This usually involves the use of equipment such as a wobble board and adds the extra challenge of adjusting the centre of mass to a changing surface gradient. Progressions can be made within and between the two training methods.

For example, a natural progression would be not only from the flat surface to the wobble board, but also from double leg stance to single leg stance. Other progressions would be to move from a stationary position to balance when moving, and to practise exercises with the eyes closed, removing the visual sensor and relying solely on kinaesthetic awareness.

Coordination is the ability to control movement both smoothly and when using at least two different body parts. Good practice will improve autonomy in this component of fitness, such as that demonstrated in the coordination between arm and leg movements when running. However, there are many situations that require a greater attention when coordinating two or more body parts as they are not practised as often. An example of this could be a fielder in cricket who catches a ball close to the boundary and has to prevent taking the ball over and conceding four points. Therefore, the aim of training methods would be to apply the principle of . A hockey player might practise their –eye coordination by repeatedly receiving and distributing the ball, whereas a powerlifter might coordinate each segment of their lift by putting the whole movement together.

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Pass Mark

72%