Physical Skill #4: Balance
A key element for fall-prevention
Balance is a skill that is often overlooked in training programs because a lot of attention is rightfully paid to muscular strength and stamina, and cardiovascular endurance for muscle, heart, and metabolic health in our quest for optimal performance in our sport, vitality, and longevity.
However, balance is also a critical component of longevity because it is a key element in preventing falls. As women age, falls become the predominant event that can lead to a fracture. For athletes who engage in sports with an inherent risk of falls or contact injuries, this adds additional risk. Whatever your level of activity, the components that help prevent falls and injury are the same: Bone strength, balance, muscle function (mass, strength, and power), and joint stability.
Speaking of longevity, a recent study in the journal Menopause, reviewed previously in Athletic Aging: Factors Impacting Longevity in Midlife Women highlights several components important for longevity, however, the one very notable factor was the association between fractures and decreased longevity.
This week the approach to training balance uses the reverse lunge to knee-up as our “balance challenge movement” and utilizes air squats and burpees to generate muscular and cardiovascular fatigue.
Why would we introduce fatigue when we are training a skill? Because if you can develop the muscular control and coordination to perform that skill with proficiency under fatigue, then it will be a piece of cake when you are rested!
Enjoy this one!
Warm-Up
Set your SmartWOD app for TABATA 20 seconds of work / 10 seconds of rest x 4:30.
Perform each movement in sequence for 20 seconds then rest 10 seconds before moving on to the next movement for a total of 3 sets of all three movements.
Body weight reverse lunge (alternate sides each rep)
TIP! When performing any kind of lunge keep your feet at hip-width distance during your lunge. Your feet are NOT one in front of the other like on a balance beam. This makes maintaining balance difficult. Instead, be sure that your feet remain at hip-width distance to create a “base” as you alternate side to side through the repetitions. It is also important to protect your knees by centering your bent knee over your ankle - NOT beyond your toes!
Movement Practice
Take 5-10 minutes to watch the video links below and select your movement options. Start with the reverse lunge knee up. Practice this movement. If adding the hop is not accessible to you, stay grounded. If adding the knee up is problematic, keep it simple and substitute an alternating reverse lunge.
See the video link for burpee variations to find which option is right for you. You may also substitute Up-downs for the burpees. Select an option can do confidently for 10 repetitions.
**The reverse lunge knee-up is a complex movement that requires balance. Be sure you feel stable and confident in the movements you have selected. It is okay to modify the movement to make it easier because staying safe during the workout is the top priority! If you are a more experienced athlete, you may increase the challenge with the “Advanced” options below.
Workout
** The intensity of this workout lives in the time domain. Set your SmartWOD app for EMOM 3:00 x 5 sets for a total of 15 min, or simply set a regular timer. Stick as closely to this time domain as possible for best results.
Every 3:00 for 15:00 (5 total sets)
10 Reverse lunge knee-ups RIGHT/10 reverse lunge knee-ups LEFT (Advanced: Add a hop after the knee-up)
10 Air Squats (Advanced: 15 air squats)
10 Burpees (Advanced: 15 burpees)
Rest for the remainder of the 3:00 interval.
*The goal is to finish the repetitions with 30-40 seconds of rest remaining in each 3 minute time interval. If you are finishing with more than a minute, try the advanced options. If you are finishing with < 30 seconds remaining, reduce the burpees and air squats to 5-7 repetitions each.
Cool-Down
Here’s another “Balance Challenge” that you can do on a day by itself or as a cool-down to this workout. Try this 20-minute yoga segment from Five Parks: Power Flow with Advanced Balances
Try this lower back / hip-opening sequence for a nice cool-down stretch. Dynamic Hip Flow segment from Train FTW.
Perform this sequence alternating sides for 3 rounds on each side.
#dontskiptheyoga
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