Stability training a key building block for success

Stability training is a key component in any long-term training plan. Focusing on exercises that allow individuals to better recruit specific muscles for more efficient movements by improving flexibility, neuromuscular control and strength will help reduce risk of injury while also improving potential for performance.

For many of my endurance athletes, I break training down into several different phases over the course of the year, and the beginning phases always involve a stability component. This will allow for a solid foundation as training progresses. A typical year may include two to three months of stability training, and during this stability training phase, an athlete will also add an aerobic focus. As the training progresses, the aerobic focus will slowly give way to more of a strength focus. However, stability training will continue throughout the entire two- to three-month block of training.

Most individuals have some type of muscle discrepancy – one side of the body or muscle group that is stronger than the other. Single-joint movements like single-leg squats force the weaker side to handle a full workload of the exercise movement. During traditional squats, with both legs, the dominant side will handle the majority of the workload.  Incorporating single-leg squats forces the weaker side to get stronger.

For those of you who would like to try some stability-training movements, start with a single-leg squat. Do 3 sets of 8 repetitions on each leg. Hold on to a support such as a post, bench or fence. As you get stronger, you can rely less on holding the support. While standing on one leg, drop into a squat.

Things to remember:
• Keep foot directly under the support structure you are holding on to
• Knee should stay behind your toe as you drop
• Keep shoulders upright, don't lean forward, and keep good posture
• You can hold your body weight with your arms as much as you need to
• Squat as if you are sitting in a chair; try to drop about 90 degrees
• Weight distribution of the foot will be even with a little more toward heel
• Try to engage glute and keep knee from sliding during movement

For upper body movements, you can stand on one leg for the entire movement, focusing on balance. Even though you are working on an upper body movement, the total body is working. The ankle joint is the support in order to maintain balance.

As we move up the body, the hips need to be level once we lift weight over our head. The core and the hip stabilizers play a large role in that; the core has to be engaged in order to maintain good posture, and maintaining good posture will help recruit proper muscles during specific movements. Failure to maintain good posture will increase the risk of injury.

No matter what type of training plan or exercise movement you decide to work on, make sure you have proper form. For beginners it is best to have a certified personal trainer walk you through a few workouts to make sure you are doing the exercises correctly. We all want to get stronger and be healthier, but improper form could cause more issues and prevent you from reaching your goals.