Getting the balance right

A junior footballer asks: "I go to ground very easily. How can I improve my balance?"

We talked to Gerard O'Connor who is the Games Manager with the Dublin County Board. Gerard pointed out a range of excellent training drills available on the dublingaagamesdevelopment.ie website.

One excellent section outlines a set of balance drills for GAA players devised by well-known coach Louis O'Connor. Louis recommends that footballers and hurlers perform the following exercises three or four times every week.

1. One-leg squat. Stand on one leg with the other leg pointed straight ahead. Crouch to a position just above a half-squat and hold for ten seconds. Return to a standing position and switch legs. Perform five reps on each side.

To increase difficulty, extend your free leg to the side and repeat. Next rotate your free leg behind you. When you have perfected all three positions, do a 3-rep circuit alternating the position of the non-support leg each rep. For advanced training, repeat the drills on a balance board.

2. The 60 second balance step. Starting from the ready position, step onto your left then your right, holding each step for ten seconds. Next step forward onto your left and then right, also holding for ten and finish by stepping backwards to each side. For greater difficulty, you can hold a 3-5 pound medicine ball.

3. Balance board. Assume a ready position with both feet on a balance board and hold for ten seconds. When you can do five sets, repeat the drill with your eyes closed. Then, for added difficulty, catch a ball as you balance. In time, repeat the sequence on one foot.

4. The diagonal lunge. From a ready position, step back and out at roughly a 45 degree angle. Hold for ten seconds, return and repeat on the other leg. When you can do 5 sets, hold a 3-5 pound medicine ball as you step back.

5. Lateral restart jumps with both feet. Jump sideways to the right twice and then immediately jump back to the left once. Do 5 reps and then reverse. For variety, jump from back to front and in diagonal patterns. Add difficulty by catching a ball at the end of each sequence. Rest just long enough between sets to catch your breath. If you wait too long between sets, the muscles recover fully, negating the beneficial effects of the preceding sets.

The Coach is compiled by Liam Horan. Questions to This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Comments (0) »

Show/Hide comment form

Name

Email

Title

Comment

Write the displayed characters

Add Comment