Specificity of Balance, Proprioception, and Core Stability
For any sport, the optimal method to improve balance, proprioception, and core stability is to practice the skill itself on the same surface on which the skill will be performed during competition. There is little transfer between balancing skills because balance is skill specific. For example, having a gymnasts practice on a wobble board balance will not be improved balance on the beam. Similarly, having a baseball pitcher stand on a foam roller while throwing a medicine ball may not improve proprioception when throwing from a mound. Likewise, having a football player stand on a stability disks while performing squats may not improve core stability when running through a defensive line. Performing resistance exercises on stability balls, foam rollers, wobble boards, and variations of such equipment has not been shown to enhance sports related skills.
Willardson JM (2004). The effectiveness of resistance exercises performed on unstable equipment. Strength and Conditioning Journal; 26 (5), 70-74.
Weight Training Decreases Fear of Falling in Elderly
Elderly (ages 67 to 97 years of age) who participated in a free weight program reported a decreased fear of falling (in addition to increased functional performance, increased perception of health, and decreased need for medication).
Brill PA, Matthews M, Mason J, Davis D, Mustafa T, Macera C (1998). Improving functional performance through a group-based free weight strength training program in residents of two assisted living communities. Physical and Occupational Therapy in Geriatrics, 15(3), 57-69.
Efficacy of BOSU Balance Trainer for Core Muscle Activation
The activity of core muscles (rectus abdominis, external oblique abdominis, transversus abdominis/internal oblique abdominis, and erector spinae) were compared when standing on a BOSU balance trainer versus a stable floor while performing various exercises (back squat, deadlift, overhead press, and arm curl). No significant differences of core activation were observed between the BOSU and stable floor when performing exercises with the same workload 50% of 1-RM. The researches concluded that this study did not demonstrate any advantage in using the BOSU Balance Trainer and these lifts can be performed while standing on a stable floor without losing any training benefits of core muscle activation.
Willardson JM, Fontana FE, Bressel E (2009). Effect of surface stability on core muscle activity for dynamic resistance exercises. Int J Sports Physiol Perform. 4(1), 97-109.
Decreased Performance on Balance Equipment
Unstable devices account for 44% less muscle activity and 70% less muscle force output than stable surfaces.
