Balance Training Drills & Exercises

Learn proper balance training using balance discs, pads and pods. Illustrated how-to article for all user levels and ages.

Traditional Squat

Starting Phase: Stand with both feet on the CorDisc the knees slightly to maintain balance.
 

Action Phase: Bend and lower the hips and knees as if sitting down. The chest should stay lifted and the head should face forward. Try to maintain normal curvature of the back, or a slightly hyperextended position. Attempt to lower your body until your thighs are almost parallel, or parallel, to the floor. Arms may be extended out in front of the body to help maintain balance. Every attempt should be made to keep the knees over the feet throughout the movement. Your coach or trainer should determine the number of sets and reps you should perform.

 

 

 

Starting Phase: Place the hands on two VersaDisc, outside shoulder-width apart at chest level. Keeping the abdominals engaged and the neck in line with the spine, position the body either on the knees or toes.

Action Phase: Keeping the abdominals engaged and neck/back straight, slowly lower the body until the elbows are at or below 90°. Slowly push back to the start and repeat.

 

 

 

Starting Phase: With a partner, place two VersaStep™ Plus approximately 6 to 8 feet apart. Each person should position one foot in the center of a VersaStep™ Plus with the knee slightly bent; hold the other leg out in front for balance. Have one person hold a Soft Touch™ Med Ball at approximately chest level.

 

Action Phase: Toss the Soft Touch™ Med Ball back and forth with your partner while maintaining balance on the VersaStep™ Plus. Repeat this pattern for a specified number of repetitions.

 

 

 

Starting Phase: Stand in the center of the VersaBalance™ Pad with feet together, knees soft, and arms relaxed to the sides.

 

Action Phase: Bend and lower the hips and knees as if sitting down. The chest should stay lifted and the head should face forward. Lower your body until your thighs are almost parallel, or parallel, to the floor while simultaneously raising the arms straight out in front to approximately shoulder-height and bringing the hands together with palms facing in. Every attempt should be made to keep your knees over your feet throughout the movement. Hold this position for as long as possible.

 

 

 

Starting Phase: Position six or more VersaSteps™ in a pattern on the ground; the difference in color is just for fun and the colors may vary.

 

Action Phase: Stand with the center of one foot on a VersaStep™ until the body is balanced and stable. Then position the second foot onto the next VersaStep™ of the pattern. Continue this stepping pattern for the remainder of VersaSteps