Integrated Balance Training

Integrated Balance Training is also known as Neuromuscular Stabilization Training (NST).

In this section of our Integrated Training Series, we will go over the 3 Phases / 7 Stages of balance training. This information will give you a framework in which to begin balance training and progress your training from the  Stabilization stage all the way to the Power Stage.

• Balance is the interaction of multiple neurological pathways that make it possible for the body to maintain its center of gravity over its base of support using information from the muscular, articular and neural systems (kinetic chain). Balance is a component of all movement, whether dominated by strength, speed, flexibility or endurance.

• Balance is required for Neuromuscular Efficiency- the ability of the neuromuscular system to allow agonists, antagonists, synergists, stabilizers and neutralizers to efficiently work together in all three planes of motion at varying speeds.

• Rational for Balance Training: Lack of balance alters length-tension relationships and force -couple relationships causing reciprocal inhibition and synergistic dominance. This leads to altered joint kinematics, decreasing performance and leading to tissue overload, initiating the cumulative injury cycle. This tissue overload causes compensations, adaptations and substitution patterns which decrease neuromuscular efficiency resulting in clinically evident disturbances in proprioception.

• Integrated training should constantly stress one's limit of stability- the distance outside of their base of support they can go without losing control of center of gravity, focusing on creating controlled instability with functional movement patterns in a multi-sensory, proprioceptively-enriched environment.

• Exercise Training Variables Include- Plane of Motion, Body Position, Base of Support, Lower Extremity Symmetry, Upper Extremity Symmetry, External Resistance and Balance Modality.

Balance-Stabilization Training

• Very little joint motion, designed to establish reflex joint stabilization contractions for improved joint stability and optimum neuromuscular efficiency. This assists in sensitization of muscle spindles, improves neuromuscular efficiency.

Balance-Strength Training

• Dynamic concentric and eccentric activities through full functional range of motion.
• Progression to movements requiring dynamic control in mid range of motion and isometric stabilization control at the end ranges of motion.
• Multi-sensory approach and external resistance, demonstrating neuromuscular efficiency. Increasing specificity of exercise and neural demand.
• Main goal is to improve the ability to perform dynamic integrated functional activities safely and efficiently.

Balance-Power Training

• Reactive stabilization is incorporated.
• The individual performs specific functional activities at the same intensity that will be exposed to in their environment.
• Goal is to develop high levels of eccentric strength, dynamic neuromuscular efficiency and reactive joint stabilization.

 Reference:

NASM, Essentials of Personal Fitness Training (2008)

Clark, M. & Russell, A. Optimum Performance Training for the Performance Enhancement Specialist (3rd Ed.) National Academy of Sports Medicine

The Integrated Training Series

1. Integrated Dynamic Fitness Training
2. Integrated Flexibility Training
3. Integrated Core Training
4. Integrated Balance Training
5. Integrated Plyometric Training
6. Integrated Speed, Agility, Quickness Training
7. Integrated Strength Training