Dr. Charlie Weingroff, who has been a huge inspiration and mentor in my professional development, was the first to note this need for speed years ago.

The reality is that if we have any weakness on the inside or outside of your body, then the ability of the prime movers such as the quadriceps, hamstrings, and glutes will be limited. These surrounding “stabilizer” muscles (adductors, glute medius, etc.) place our body in a position to utilize the bigger, stronger, and more powerful muscle groups to do their job at a higher level.

The Research on Stability Training for Speed

Moreover, here is a European study from Arin that supports this theory. 1 Arin found a strong correlation between unilateral or single leg strength, COD (Change of Direction), and linear speed across 10 and 20 meters. Being able to perform well in a single-leg environment requires balance, which is regulated not by balance itself, but rather by the strength and power of each lower limb.

More Balance Training is Not Better

Most people tend to associate stability and balance with “unstable surface training.” In his brilliant book: “The Truth About Unstable Surface Training,” 1 Eric Cressey shares information on a study that he and several others performed on 19 members of an NCAA D1 men’s soccer team. 2 The study examined the effects of unstable and stable surface training had on different jump plyometrics, agility, and linear sprint times. Every single subject improved more with STABLE surface training.

Yes, you read that right: stable surface training. Our society has been consumed by balancing on objects such as Bosu balls and stability balls, but if you do elect this approach, it’s at the expense of your speed, or your son or daughter’s speed if you are a parent, or your athlete’s speed if you are a coach.

Finally, Eric went on to mention that Unstable Surface Training simply violates The Law of Specificity. Sports occur on stable surfaces, at high speeds, with lots of motion, whereas balance exercises occur on unstable surfaces, at slow speeds, with less motion. It simply does not convert for athletes. Please stay away from these hyped methods unless you are injured and in the care of a licensed medical practitioner.

Scientific References:

#1-Cressey E, The Truth About Unstable Surface Training. Hudson, MA: Eric Cressey, 2008.

#2-Cressey EM, West CA, Tiberio DP, Kraemer WJ, Maresh CM. The effects of ten weeks of lower-body unstable surface training on markers of athletic performance. Journal of Strength and Conditioning Research 21: 561-567, 2007.