Balance training for rehabilitation and sports performance enhancement has increased in popularity over the past few years, yet there remains little evidence on the optimal exercise dosage and prescription for balance training. Poor balance has been associated with falls in older adults, as well as injuries in other populations. Balance training has been shown in numerous studies to improve balance, reduce falls, and reduce injuries. Unfortunately, there is little consensus on the optimal dosage of balance training in terms of volume and intensity.

A systematic review in the Journal of Strength and Conditioning Research provided a systematic review of balance training in healthy individuals. Using the PEDro scale for analyzing studies, the authors evaluated the quality and effect sizes of 16 articles involving healthy individuals. 2 types of balance training for postural stability were identified: static and dynamic balance. Static balance is defined as the ability to maintain the center of gravity within the base of support. Dynamic balance is defined as the transition from dynamic activity to a static position. The authors also identified 2 types of surfaces used in balance assessment to quantify postural stability. Stable surface assessments utilize force platforms or single-leg balance time, while unstable surface assessments utilize tilting platforms.

The reviewers suggested that specific exercises are more beneficial for improving specific balance performance. The chart below describes which exercises are best for improving specific balance tasks:

Balance Exercises Improves balance:
Wobble Board Exercises Static balance on stable surface

Static balance on unstable surface

Dynamic balance on stable surface
Foam Pads and Mini Trampolines Static balance on unstable surface

Dynamic balance on stable surface
Single Leg  Balance with Limb Movement or Perturbation Dynamic balance on stable surface

While balance training may improve balance, athletes may experience a ‘ceiling effect’ of training with stable surfaces as assessed on stable surfaces. Unfortunately, the results of this review don’t indicate the carry-over of balance training to enhancing functional performance; more research is needed.  This review was only limited to healthy individuals, so these findings may not be applicable to geriatric or patient populations.

The authors concluded that there is strong evidence for balance training to safely improve static and dynamic balance. Furthermore, balance training should be included in both rehabilitation and injury prevention programs. The authors added, “Progressive dynamic balance training appears to have the best results.” Based on their review, the authors recommend balance training at least 3 times per week for 4 weeks, at least 10 minutes a day for healthy athletes. They recommend progressing from 2-leg eyes open training on a stable surface, to 1-leg eyes closed on an unstable surface, to dynamic balance training.

The Thera-Band® system of progressive balance training, including Stability Trainers, Stability Discs, and Rocker and Wobble Boards offer the ability to progress individuals throughout the balance training spectrum.

Visit the Thera-Band Academy Stability Product Web Portal here

DiStefano LJ, et al. Evidence supporting balance training in healthy individuals: a systematic review. J Strength Cond Res. 2009 23(9):2718-31.

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