NSCA COACH 1.4
through the wobble board demands the visual, vestibular, and
somatosensory systems to act to keep the body in the center of
gravity. Training the athlete through these systems heightens their
body awareness by improving their functional instability (2).
Incorporating the balance trainer into a program may enhance
lower extremity neuromuscular strengthening and control.
Isometric contraction of the quadriceps and hamstrings while
stabilizing on the balance trainer improves dynamic balance and
may help reduce the incidence of anterior cruciate ligament (ACL)
injuries (7). Similar to the balance trainer, the balance disc utilizes
dynamic balance for lower extremity strengthening and control
while isolating both legs by using two discs.
The star excursion training emphasizes stabilization,
proprioception, and strengthening in the lower leg and knee.
The contraction of the anterior tibialis and gastrocnemius works
the balance and stability of the ankle joint with the weight of
the body. At the same time, the eccentric contraction of the
quadriceps and hamstrings increases strength, and ultimately may
help to prevent ACL injuries (4).
WOBBLE BOARD PLANTAR FLEXION (FIGURE 1)
The athlete should stand on one leg on the front end of the
wobble board with the other leg lifted in the air. The athlete must
maintain balance while in plantar flexion without touching the
floor. Repeat for two sets of 15 s holds. Perform the first set wi