Balance Training Drills for Soccer Players

By and large we know balance has an important affect on life. Without balance it would impossible to stand. Traditionally we think of balance in terms of young kids walking a narrow balance beam or balancing on one leg. But it is important to consider balance as a dynamic process with each step, cut, or landing movement requiring its own element of balance. For the sake of this article we will examine balance from two general standpoints: First, balance as it relates to movement. Second, how to do it.

Frequently balance training is seen as a process primarily for younger kids. But I beg to differ. Balance training can be especially important, from an injury reduction standpoint for all ages. A recent showed that balance training could lower ACL injury risk during sporting maneuvers. (1)

Balance can be improved. A study in 2009 showed that a neuromuscular training program can increase balance and proprioceptive capabilities. (2) Without boring you with a longer more exhaustive explanation of what balance is let’s get to some fun exercises you can do to increase balance.

Before you get started everyone will have their own threshold of balance. What is easy for Jim could be tough for John. When choosing the exercises below, pair players that have similar balance ability. If you are working by yourself skip the first two. Also, this is by no means an exhaustive live of all balance training exercises available. Just a few to get you started.

Slap the hands

You know this one. One player has his/her hands on top and the other underneath. Palms are touching each other. The player on the top cannot move his/her hands till the one of the bottom moves. The objective is to have the player whose hands are on the bottom quickly slap the top of the hands of the other player. To build balance players should do this standing on one leg. Make sure it is done standing on both the left leg and right. First player to 6 slaps loses. (BE NICE!) (Consult with a doctor before doing any such exercises. I am kidding.)

Push the hands

You know this one too. Players stand facing each with two hands in front at chest height. Both players are to push their hands forward onto the other player’s hands trying to get the other to take a step. To mix it up when both people are pushing the hands forward one will quickly move his/her hands out of the expected path trying to catch the other unexpectedly, causing the opponent to lose balance. The objective is to the get the other to take a step. You can only do this by making contact with the other person’s hands and pushing them over. Or, as mentioned above, causing the other person to lose balance by quickly move your hands out of the way. I repeat, you can only touch hands. First one to 6 steps loses. Make sure you train both legs.

Standing balance progression

Stand on one leg and balance-For most this will be too easy. Try it out anyways to test the level of balance. Start with 30 second stands.

Level two-Stand on one leg with your eyes closed. This gets more difficult. Start with 30 second stands.

Level three-Standing reaches. Place small cones (or soccer balls) in front of you. Put the cones far enough out to challenge the balance but not too far where it is impossible to reach. Standing on one foot reach out in a controlled speed and touch each cone. Do this on both legs for 3 sets each.

If you wish set up the above exercises in stations. Have one group of athletes standing on one leg with the eyes closed, another group working standing reaches, while another group does the pushing hands. Ask yourself if your athletes can do the exercises mentioned. Feel free to choose your own balance exercises. If the exercises mentioned don’t challenge your balance harder one. You can add movement like sliding to the side then having all athletes stop on the whistle. The caveat is they must stop on one leg without touching the other to the ground. Push your balance creative thinking to new levels to reduce the injury rate of your athletes and improve balance.

 

Bibliography

JL, C. (2010). Training Affects Knee Kinematics and Kinetics in Cutting Maneuvers in Sport. Med SCi Sports Exerc.
TC, m. (2009). Balance improvements in female high school basketball players after a 6-week neuromuscular-training program. J Sport Rehabil. , 465-81.