In the past couple of weeks, I’ve returned to working on balance during my strength training workouts and I have many of my athletes doing the same. Balance and body awareness are essential for efficient and confident road cycling, time trialing in the aerobars, mountain biking, running and skiing too. Below are a few balance drills you can add to your weight routine:
Sit on a Fitball like you are riding a horse. Lift your feet off the ground and balance on the ball. Work up to a minute or more of balancing on top of the ball. To make it more difficult, place your knees higher on the ball, like a Kentucky Derby race jockey.
Place your hands and knees on top of the ball and balance. Work up to a minute or more of balancing on top of the ball without touching the ground.
Once you’ve completely mastered the first two, you can try kneeling on top of the ball with your arms outreached and parallel to the ground. Balance on top of the ball with only your knees and about half of your lower legs (no hands) touching the ball. To make it more difficult, raise your arms above your head.
Of course be careful when you try these maneuvers. Set yourself up in a location where you can’t crash into something and hurt yourself if you topple over.