How Unstable Surface Training Can Decrease Muscle Speed and Power

One growing trend in gyms across the country over the past decade has been training with weight while balancing on an unstable surface. The use of stability balls, Bosu balls, wobble boards, and the like has taken off as people have begun to make easy or difficult movements even more difficult. It is not uncommon to see people squatting with dumbbells while attempting to balance on a rubber ball. But it seems that few people have ever taken the time to ask themselves if such unstable surface training is effective in increasing sports or athletic performance.

The use of unstable surface training for upper body movements may have a lot of value. The arms and upper body is often not in contact with the ground or any solid surface, especially during athletic contests or games. For many contact sports such as football or basketball, having contact with a stable surface is more the exception. Having contact with an every changing surface such as a ball or another player is more often the rule in these activities. Thus, some types of unstable surface training for upper body strength may be a good idea for athletes and active people, and the use of stability balls and wobble boards to train the arms and shoulders may have benefits.

But should people ever do squats, lunges, or other lower body activities while attempting to balance on an unstable surface? Unless these people are often moving about during earthquakes while the ground is shaking beneath them, the typical position of the ground is fairly stable. And it is not necessary to use an unstable surface to train the stabilizing muscles of the legs -- single leg exercises can be much more difficult and challenge the stabilization of the body and legs. Thus, it seems to make sense to keep at least one leg on the stable ground when training.

Furthermore, the body has a natural tendency to adapt to whatever training stimulus it is given. It follows that training the legs on an unstable surface will train the body and mind to expect more instability during athletic competition due to this previous training. In fact, this can make the legs slower to react to stable surfaces if the lower body has been subjected to a lot of unstable surface training. Speed can decrease, and even power production of the muscles of the lower body may be compromised as a result of this type of training.

Training the stabilizer muscles of the body is important, but the correct type of training should be done. The upper body is much more receptive to unstable surface training, due to the fact that arms and hands are often forced to deal with unstable objects. Unstable surface training for the muscles of the lower body, however, may result in a decrease in athletic performance when the legs must be connected to the stable earth (as in almost every sport). Thus, the use of stability balls, wobble boards, and other such equipment has its place, but should not be used in ways that can actually decrease speed and power.