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Footwork Drills and Balance Training

Description

It has become almost routine practice for me to incorporate balance exercises into training programs for athletes from different sports, however, many trainers tend to ignore it and don’t see it as an important part of the training. The type of training that is most efficient remains unclear, as well as the frequency, intensity, and duration of the exercise that would be most beneficial have not yet been determined for Irish dancers but studies have shown that balance training has proven to be an effective tool for the improvement of postural control. Balance training has also been used as a fall prevention program for the elderly and rehabilitation programs for the injured athletes.

The objectives and benefits are obvious, e.g. performance improvement and injury prevention. Posture and balance control are fundamental in daily life to safely accomplish any type of movement and motor task that involves the displacement of body segments or the entire body. Balance is the process of maintaining the body’s center of gravity vertically over the base of the support, and it relies on rapid and continuous feedback from visual, vestibular and somatosensory structures for the subsequent execution of smooth and coordinated neuromuscular actions. Efficient postural balance not only reduces the risk of body imbalance, fall, or subsequent injuries but also contributes to the optimization of motor performance in a number of athletic disciplines.

Irish dancing involves specific motor skills that require the completion of particular postures and movements. A lower level of balance for Irish dancers has been associated with injuries, such as sprains and, muscle, tendon and ligament strains among others.

All of that said, balance training is a program that should always be included as part of your training plan.

What Will I Learn?

  • You will learn how to perform effective balance training exercises

Topics for this course

8 Lessons

Stabilization?

As explained in the video, complete these exercises until you can complete the exercises successfully without any errors before moving onto the next exercises/sessions.
Single Leg Balance Exercises00
Single Leg Reach Exercises00

Strength?

As explained in the video, complete these exercises until you can complete the exercises successfully without any errors before moving onto the next exercises/sessions.

Power?

As explained in the video, complete these exercises until you can complete the exercises successfully without any errors before moving onto the next exercises/sessions.

Requirements

  • Perform all exercises barefoot if possible
  • An Exercise Step may be needed
  • Loops Bands may be needed

Target Audience

  • Dance Students
  • Dance Teachers
  • Anyone returning from injury
  • Anyone looking for a balance training program for athletic and lifestyle benefits
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