Functional Balance Training in Collegiate Women Athletes

This study examined the effects of functional balance training implemented in addition to regular season practice, competition, and strength and conditioning training for collegiate women athletes. Twenty-six members of National Collegiate Athletic Association (NCAA) Division I collegiate women's volleyball and soccer teams volunteered. A pre-test, post-test group design was used for the study. Pre- and post-test measures were the following: Skindex, body mass index (BMI), single-leg squat, prone quadra-ped core test, Biodex balance test, and a 1-minute sit-up test. The intervention consisted of 10 minutes of Indo Board (a dynamic balance board) training 4 days a week throughout the entire season. The volleyball team served as the intervention group, whereas the soccer team had no intervention. A dependent t-test demonstrated a statistically significant (p <or= 0.05) improvement on the single-leg squat and 1-minute sit-up test for the volleyball team, whereas the soccer team (no intervention) demonstrated a statistically significant (p <or= 0.05) improvement on the 1-minute sit-up test. It was concluded that by training on an unstable surface, the individual is conditioning the core while simultaneously performing balance activities. It was also noted that, although improvements were seen, each participant (both volleyball and soccer) was also active in regular season practice, competition, and strength and conditioning training over the course of the season. Functional balance activities are cost effective and should be added to any form of strength and conditioning program in an attempt to enhance program effectiveness and to develop functional postural activation. Functional postural activation will not only assist with functional performance, but also in the prevention of injury.