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    Balance Guide

    Perturbation Training for Offensive & Defensive Linemen in Football

    For offensive and defensive linemen in football, perturbation training is a necessary drill for counterbalancing the constant threats of becoming off balance because of your opponent during line play. Here are a few Vew-do Balance Board perturbation drills for offensive and defensive linemen.

    For each drill, stand on your Vew-Do Balance Board placing each foot at the ends of the board using the same foot placement width you would use on the field.

    With your knees slightly bent, your head up, back straight and hips in, start off slow and have a teammate push off each of your shoulders to try and disrupt your balance. Each time you feel off-balance; use your ankles, hips, arms and head to recover your balance. Balance recovery is achieved when your core is centered again on top of the board.

    Remember to change levels during the drill to simulate coming out of your down stance and initiating blocking and pass rushing techniques. Have your opponent increase the speed and force of perturbation as your balance improves.

    Read this article for more information on ankle, hip and step balance recovery strategies

    In the next drill, switch to hand fighting with your partner and simulate disrupting your balance by pushing off your opponent with force. Use ankle, hip and upper body balance recovery strategies to re-establish your balance again. Remember to change levels during the drill. Increase the speed and force as balance improves.

    The next drill can be done alone, but you will need at least one, and preferably two, 4 ft. lengths of thin aluminum bars or rods. A 48" drywall t-square works well. They cost about 15 bucks a piece and can be bought at your local Home Depot, Loews or hardware store. If you're wondering why, try this:

    Grab the lengths of aluminum about half way down in each hand. Hold them up in front of you at chest height and shake them back and forth. The aluminum moves back and forth and vibrates.

    Now try it standing on the board. As in the other drills, change levels and increase the intensity of the vibration by shaking the rods faster. Try it with the rods out to the sides, above your head and at your waist.

    To increase the difficulty of the drill, stand on one leg. Want more? Stand on one leg and tip your head back. Try it with closed eyes on one leg with your head back for the ultimate solo perturbation challenge.

    Since every player on the field comes in contact with the opposing teams players, these same exercises are applicable to every position. Perturbation training drills like the ones listed here will also help athletes in other sports like:

    • Hockey
    • Basketball
    • Wrestling
    • Mixed Martial Arts
    • Boxing
    • Soccer
    • Lacrosse

    By: Rick Contrata


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    I've been using my vew do flow board everyday since it arrived. Ubalance was the cheapest I could find after loads of researching for the best boards and uk stockists. Mark was very helpful and it arrived quickly. There's loads more exercises than I thought, including press ups, squats and side to side plank. I would highly recommend these boards and Ubalance.

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