Dynamic Balance
It is an unfortunate reality that training for dynamic balance is often overlooked or overshadowed by static forms of balance training. This neglect of dynamic training is unfortunate primarily because this form of balance is required as much in athletics as in a number of daily activities. Dynamic balance dictates your ability to maintain a level equilibrium while you are in motion.
Most martial arts are quite dependent upon dynamic balance. A spin kick, such as you would often see in tae kwon do, can very easily throw the deliverer off balance if that person has not practiced the maneuver enough to maintain balance during its execution. Extending a kick (any kick) out and bringing it back in a continuous manner is just one method of exercise that trains your body for dynamic balance.
What is a COM?
In any fitness or movement training, COM refers to the center of mass of your body, which is generally located just below the navel and in an inch. The base of support is whatever part of the body is touching the ground. That may be your feet, your hands, or, if you are working on movement on the ground, the side of your body. The center of mass needs to stay over the base of support to maintain balance in any movement.
Dynamic balance is not only achieved through performing maneuvers with only one support leg, it can also be achieved by practicing and sharpening how you move while in a fighting stance. When in this stance, or working on shadowboxing, you may find that it can be easy to lose control of your balance while learning to shift your weight in so many opposing directions.
In this case it is also necessary for you to be able to recover your balance in order to keep yourself moving. The ability to keep your COM over your base of support (in this case your feet) will help to maintain balance while moving.
When performing exercises that train dynamic balance, you should perform eight to 12 repetitions and anywhere from one to three sets of each exercise.
Poses for Dynamic Balance
Single-Leg Repetition Kicks
While standing on the left leg, bring the right knee forward and up. As the hips move forward, extend the right foot out to complete the kick. Send it out and back in repetition, touching the ball of the foot back on the floor lightly between each kick. Remember, your target is the groin or midsection.
This can also be done with a Round Kick. Turn the base foot out, lift the kicking leg knee up, and extend the kick out and back and again lightly touch the foot to the floor between each kick. Be sure you recoil the kick as this will help you stay balanced. The target for a Round Kick is the rib cage.
Front Kick-Back Kick Combination
Send a left leg Front Kick, place the foot down underneath you, and immediately send a right leg Back Kick. In order to perform a Back Kick, you lift the knee of the kicking leg — in this case it will be the right leg — then extend the leg out behind you. As you kick, think about making contact with the heel of the foot and the toes pointed toward the floor. Recoil the kick and repeat.
The emphasis here is to work on shifting the hips forward and back into each kick. You may look behind you as you send the Back Kick, but it is not necessary for this particular drill. Looking forward and back in repetition can make anyone dizzy, and that's not the best thing for balance.
