List of Martial Arts Balance Training Exercises


List of Martial Arts Balance Training Exercises

This page provides information on a variety of balance exercises that are useful for martial arts training. 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.

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.

Balance Training Exercises - includes instructions and videos


Pay attention to the training of undefeated American professional boxer Deontay Wilder. He complicates almost every exercise by depriving himself of a solid surface under his feet. To do this, he uses gymnastic hemispheres of different sizes:

Exercise number 1

Deontay avoids the classical execution of the medball exercise, enhancing the effect of the hemisphere training. Thus, he kills two birds with one stone: pumps explosive power and improves balance, coordination of movements and their coherence.

The best exercises for developing perfect balance

Exercise number 2

The hemispheres create a wobbly structure that forces the boxer to concentrate not only on throwing the ball, but also on maintaining balance at all times.

The best exercises for developing perfect balance

Exercise number 3

In the first exercise, the athlete pushed the ball from the chest, in this exercise, he throws it from behind the head, a different effect is obtained, but the main thing is that he still uses hemispheres. But not one big one under both legs, but one small one under each leg.

The best exercises for developing perfect balance

Exercise number 4

BOSU Hemisphere Shadowboxing is best suited for developing proper coordination and balance. The main thing is to follow the technique of the exercise.

The best exercises for developing perfect balance

Exercise number 5

In addition to the BOSU hemisphere, Ukrainian boxer Oleksandr Usik uses a Swiss ball in his training, forcing all the muscles of the body to work in order to maintain balance.

The best exercises for developing perfect balance

Exercise number 6

The element is like an acrobatic exercise, and as we know, acrobats are the best boxers. Georges Carpentier is a good confirmation of this. He possessed exceptional agility and agility in boxing thanks to his past in acrobatics. It was with him that the difficult, but extremely effective "Tour De Waltz" technique came into boxing

The best exercises for developing perfect balance


Gymnasts freely move around the apparatus and perform artistic elements on it without problems, but for most boxers, walking on it turns into an execution. This speaks of poor coordination and equally lousy balance.

Exercise number 1

Squatting is not as easy as it might seem at first glance, because for some, even walking turns into an impossible mission. The main task is to learn how to get down and up without staggering.

The best exercises for developing perfect balance

Exercise number 2

Walking from a half-squat is the next level of difficulty. In the exercise, it is also important to learn how to move around the projectile without unnecessary movements and not fall on the earth.

The best exercises for developing perfect balance

Exercise number 3

The principle is the same as in the previous exercise with the only difference that you will have to move on the surface with your back in the direction of movement.

The best exercises for developing perfect balance

Exercise number 4

When the movement from the half-squat seems like an easy walk to you, it's time to move to a different level of difficulty, taking a step, not raising the body, but describing a semicircle with your foot.

The best exercises for developing perfect balance

Exercise number 5

Walking sideways from a half-squat is one of the best exercises for maintaining balance, since the pivot point is too small, and the body weight treacherously pulls in different directions, forcing you to slow down or stop the exercise due to a fall.

The best exercises for developing perfect balance


  • Air Kicks or Use Kicking Paddles - Rather than kicking a heavy dense target (i.e. heavy bag, BOB or Wavemaster), you can throw "air kicks" (where you practice a kick without a target) or use a light weight kicking paddle. This forces martial arts students to concentrate on the technique and their balance versus using the large kicking bag to help "stop" an out-of-control and off-balance kick.
  • Blossom Pole Training - If you are truly inspired, you can try the balance work done with Kung Fu's Plum Blossom Pole Training (or known as Mei Hua Zhuang in Chinese). You often see this balance training in old Kung Fu movies.
  • Karate Kid Training - Try the Karate Kid Crane Kick Balance Exercise. :)
  • Balance Boards - Train with a balance or wobble board. These devices will help your balance as well as improve your core strength.
  • Balance Pads - Train with balance pads. These are large foam pads that allow feet to "sink" slightly and thus add further instability to balance training.
  • Bosu Balls - Train with a Bosu ball. This is another piece of sports equipment focused on balance training.
  • Sand - Train in a sandy environment (i.e. at the beach or in the large sand "boxes" used by some professional athletes). The shifting movement of sand adds more footwork instability and thus helps work on your balance.
  • One Legged Exercises - Standing on one leg while stretching or doing strength training exercises is also used for balance training. Below are some examples of stretches and exercises performed while standing on one leg.
    • Cross Body Leg Swings - This leg swing balance exercise involves moving a leg sideways across your body while standing on one leg.
    • Dancer's Pose - This is an advanced Yoga pose used for balance training.
    • Heel-to-Toe Walk - To make this balance exercise more difficult, try doing it with your eyes closed.
    • One Legged Squat Reach
    • Pistol Squats - Pistol squats are a leg strengthening and balance exercise.
    • Side Leg Swings - This leg swing balance exercise involves moving one leg up sideways as far as it can go (while standing on the other leg). The leg swing does not cross the other leg (unlike cross body leg swings).
    • Single Leg Balance Reach - This balance exercise also works your core, leg, glutes and ankles.
    • Single Leg Medicine Ball Diagonal Chops - This medicine ball exercise works on your balance as well as your upper body & core strength.
    • Single Leg Standing Exercise - Standing on one leg is one of the most basic balance exercises. You can make it more difficult by closing your eyes.
    • Standing Big Toe Pose - This is a Yoga balance and stretching exercise.
    • Standing Knee Hug - This balance exercise also stretches your hamstrings and lower back.
    • Standing Quad Stretch - This stretch is also a great balance exercise.
    • Standing Splits - This balance exercise requires extreme flexibility.
    • Stork Stance Exercise - The stork stance exercise is a one legged balance exercise that also works your core muscles.
    • Tree Pose - This is a Yoga balance and stretching exercise.

Instructional Videos for Martial Arts Balance Training Exercises



Eric Lee has always known how to maintain his balance and coordination during competition and in self-defense situations. Eric Lee argues that the balance of energy in the body fully depends on physical balance. Energy balance is a state of harmony between your muscles and your mind. Achieving this state in the martial arts requires a long and hard work. Lack of balance and harmony leads to sad results. You can maintain excellent physical balance, but if your consciousness is wandering somewhere, you will not be able to concentrate correctly. Coordination and balance work mutually, and their development requires a lot of attention. Always remember that the more you practice and train, the faster and easier you will achieve harmony and balance.

First of all, when developing a sense of balance, the student is taught to fall correctly. Eric Lee says everyone should learn to fall. You must maintain the stance as long as possible without falling, but if you fall, you must roll over so that you do not get injured. Every person loses balance at some point and instinctively tries to restore it. This is completely natural.

Eric Lee states that there is a difference between losing your balance in a competition and in a street fight. In competition, it doesn't really matter. Sometimes, the athlete makes a mistake and even falls, but no one realizes this because he considers the fall to be part of the set of exercises. In this case, everything depends on the athlete. If he acts confidently, the loss of balance will be perceived naturally. But on the street it is different. There, you don't think about how your movements look from the side. Falling in a fight will result in defeat if it is not part of your plan. On the street, you do the best you can. Your goal is not to get hurt yourself and to control the actions of the other person.

Obviously, good balance and coordination will be helpful in any situation. Eric Lee distinguishes between two types of balance - static and dynamic (in motion). Static balance occurs when you stand in one place, for example, on one leg. Dynamic balance is observed during jumping, spinning, walking.

Stretching and breathing exercises should be done before starting balance training with exercise.

Eric Lee does not recommend stretching the way he does it himself. He says, “I don’t spend a lot of time stretching because I’ve always been flexible. I do wrists warm-ups, hips and kicks to warm up. I personally only stretch for good technique, but good stretching is very Stretching is good for improving blood circulation and helps prevent various muscle injuries. "

Lee finds that for most people, about twenty minutes of stretching is sufficient, depending on the temperature in the room and the clothes you are wearing. “I do it a little differently than most people,” he explains. "I start off with a little leg stretch. Then I do a few exercises like standing still or jumping rope to warm up my muscles and increase blood circulation."

After warming up, Lee does a few breathing exercises to help relax his muscles and focus his mind. "Some people have difficulty concentrating. A good focused mind is really important not only for martial arts, but for any other activity. The mental aspect of balance is the most difficult. The physical side is controlled by the mind. The mind understands and the body will follow."

Breathing exercises help Eric Lee stay focused during his training session. "What am I doing? I spread my legs shoulder-width apart and breathe in through my nose, raising my hands above my head, palms up. Then I lower my hands, palms down, and exhale slowly through my mouth. This simple exercise helps me focus my mind and balance my energy."

Balance exercises

After stretching, warming up and focusing, it's time to do some basic balance exercises.

  • One of Eric Lee's favorite exercises is standing on one leg, squatting and crossing your legs with one leg over the other's knee.
  • A variation on this exercise is to squat on one leg and keep the other extended straight in front of you.
  • Another exercise: lean forward and squeeze your ankle with one leg with both hands. Keep the other leg extended back and up at this time.
“If you have problems with balance, then you can use a partner, a chair or even a wall as support. A partner can support you while you kick. A chair will help you just as well. When using a wall, mark the points you want to hit on it and strive to do so. "
  • As you improve your balance and coordination, try holding a glass of water while standing on one leg.
  • The next step is to place the glass on an outstretched leg and not spill it.
  • When you can already do some fixed positions, you need to work out balance in movement. The simplest exercise is to hold two glasses of water on your palms spread apart and walk in a straight line. Your task is to move straight and make turns to the sides and around without spilling water.
  • Then, while standing on one leg, swing the other forward, back and forth. Do not spill water!
  • You can do this exercise yourself. The starting position is shown in the photo. One leg is extended forward in front of you. Perform circular rotations with this leg at the hip joint.
  • The exercise is performed with a partner. The starting position is shown in the photo. Holding your partner by the hand, hit him several times on the lower, middle and upper levels.

The key to doing all the exercises is finding the correct center of gravity for your body. The center of gravity is an imaginary point on the body through which the perpendicular passes from the head to the toes. The center of gravity is like a fulcrum. If you put too much weight on one side, it will upset your balance. This is the same as in the balancing technique. As you lift one leg into the air, you begin to swing and search for your center of gravity. After some adjustment, you find it and achieve balance.

Eric Lee's opinion is correct, but something can be added. As your balance develops, you quickly find out that some of your muscles are weak. For example, if you are standing on one leg, your knee, ankle, hip, or back may feel sore. This means that you could work on these muscles to improve them. As these body parts get stronger, your balance and fighting techniques will improve. A strong body and a focused mind create the necessary harmony. This is why balance is so important.

All these exercises take a lot of time and patience. Beginners tend to lack coordination and do not understand what they are doing. First of all, they must learn to fall well. Fall without injury and not even think about them. Once you get up, fall over and over again. It takes time and patience. You must convince yourself of the need for this. The more you practice, the more you will achieve. You will notice your progress in just two weeks.



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