Ball Toss Balance Training

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Ball Toss Balance Training

Ball toss balance training involves standing on one leg and catching & throwing a ball without putting the foot down. This exercise provides greater balance training because an athlete must maintain their balance while coordinating multiple muscles in order to catch & throw the ball. It also works on reaction speed, hand eye coordination, etc.

To make this exercise even more difficult, some martial artists try to balance on a Bosu ball, balance pad, balance board, etc. Beginners should start with a light weight ball (such as a tennis ball). If athletes lack a partner to throw them the ball, they can throw the ball against a wall and catch the ball as it bounces back.

Balance training is necessary for martial arts students in order to avoid falling during advanced kicks, generating increased kicking power and punching power (as being off-balance reduces your power generation) and possibly reducing potential injuries when an opponent has thrown or knocked you off-balance. For additional balance exercises, please visit the section on Martial Arts Balance Training

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

Books on Balance Training

Ball Toss Balance Training with Light Weight Medicine Ball


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This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.



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