Stability Training

This course discusses stability training, including core stability training, upper body stability training, lower body stability training, balance training, injury prevention, and the use of stability training in physical rehabilitation. A comprehensive systematic research review is included that implies evidence-based progressions and regressions for all of the large movement patterns (muscle groups), including the use of unstable loads and unstable environments. Additionally, stability training outcomes and adaptations are discussed in detail: EMG activity, motor pattern recruitment, fatigue, rate of force development, balance, muscle endurance, muscle strength, muscle hypertrophy (muscle growth), sports performance, injury prevention, and injury recovery.

Some findings from the included systematic review resulted in counter-intuitive, or at least less conventional recommendations. For example, there are a few studies that suggest unstable environments (e.g. core stability exercises on a Bosu Ball) may exaggerate altered recruitment patterns in those exhibiting dysfunction. This may imply that corrective exercise (e.g. serratus anterior activation ) should precede multi-joint stability exercises. Additionally, research suggests that unstable loads result in larger changes in EMG activity than unstable surfaces/environments. This may imply that slosh pipes, sandbags, hanging/swinging loads, etc. should be considered more often, and perhaps be prioritized over unstable environments like foam pads, Bosu balls, and balance boards.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider stability training a pillar of performance, injury prevention, and rehabilitation programming, and the recommendation of progressions and regressions based on stability an essential skill. This course is part of our continued effort to optimize, evidence-based “exercise program design” recommendations.

Additional Courses:

• Exercise Progressions:
  • Resistance Training
    • Chest/Pushing Progressions
    • Back/Pulling Progressions
    • Shoulder/Overhead Pressing Progressions
    • Legs/Triple Extension Progressions
    • Deadlift Progressions
    • Integrated Movement Patterns Progression
  • Core
    • Quadrupeds (TVA Activation) Progressions
    • Chops Progressions
    • Bridge Progressions
    • Crunch Professions
    • Plank Progressions

Stability Course Outline:

• Introduction:
  • Definition
  • Models
  • Stability training for performance enhancement
  • Stability training for rehabilitation
    • Healing tissues
    • Balance deficits
    • Chronic ankle sprain
    • Low back pain
  • Special Note: Corrective Exercise
• Stability Training Research by Movement Pattern/Muscle Group:
  • Lower Body
• Squatting
• Comparing the squat, lunge, Bulgarian split-squat, and single-leg squat
• Comparing the squat, step-up, and single-leg squat
• Comparing unilateral lower body exercise on stable and unstable surfaces
  • Upper Body
• Push-up
• Chest Press
• Overhead Press
• Inverted Row
  • Core
• Planks and side planks
• Glute bridge
• Quadrupeds

Caption: A wobble lunge used to help improve stability and control