Reduction of Injury

Balance training is one of the fundamental principles behind performance related aspects of training. Performance related aspects of training also include coordination, speed, agility, reaction time and power according to ACSM. When speaking with a concerned coach, a trainer needs to ensure the coach that all athletes need an all-encompassing program covering all aspects of training. A coach needs to understand that there are many facets that go in to a comprehensive strength training program involving strength, power, agility, balance, and conditioning. When speaking on the aspect of balance, a trainer will need to reassure the coach that this part of the program is designed to help strengthen the core and help reduce injury.            

Williardson (2007) did a review on core stability training. Williardson suggests that “increasing an athlete’s core stability will result in better foundation of force production in both the upper and lower extremities. Furthermore, balance board and stability disc exercises, performed in conjunction with plyometric exercises, are recommended to improve proprioceptive and reactive capabilities, which may reduce the likelihood of lower extremity injuries. Myer, Ford and Hewett (2011) also comprised a study involving the core and its effects on lower body injury concluding that “the core of the body could be considered an important contributor to the prevention of ACL injuries” (p. 244).

Seung-Min, Won-Bok and Change-Kyo (2016) focused on balance training to help train the knee and ankle joints. A good amount of injuries in sport happen in the lower extremities of an athlete’s body. Again, to ensure the coach, balance needs to be addressed in the program. Seung-Min et al., determined that the use of balance training helped in the increase of muscle activity of both the knee and ankle joints. Behm, Drinkwater, Willardson, and Cowley (2010) also concluded that the use of “unstable devices have been shown to reduce low back pain and improve the efficiency of the soft tissues that stabilize knee and ankle joints” (p. 108).

Hopefully, after showing all of these studies, the coach will be less apprehensive about the concerns of balance training. Understanding that balance training may help reduce injury and also promote power in both the upper and lower extremities should help ease a coach’s mind. The main thing will be time and results. If the season goes by and the team is performing well, then the coach will definitely have more ease of mind going forward with training. Results will be the key in any training program but a coach needs to understand that this is for the benefit of the athletes, the team, and overall the program. 



Behm, D. G., Drinkwater, E. J., Willardson, J. M., & Cowley, P. M. (2010). The use of instability to train the core musculature. Applied Physiology, Nutrition & Metabolism, 35(1), 91-108.

Myer, G. D., Ford, K. R., & Hewett, T. E. (2011). New method to identify athletes at high risk of ACL injury using clinic-based measurements and freeware computer analysis. British Journal Of Sports Medicine, 45(4), 238-244. 

SEUNG-MIN, N., WON-BOK, K., & CHANG-KYO, Y. (2016). Effects of balance training by knee joint motions on muscle activity in adult men with functional ankle instability. Journal Of Physical Therapy Science, 28(5), 1629-1632.

Williardson, J. M. (2007). CORE STABILITY TRAINING: APPLICATIONS TO SPORTS CONDITIONING PROGRAMS. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.), 21(3), 979-985.