6.
The Shooting Athlete Balance &
What is balance? Balance is defi ned as the ability to overcome outside forces to maintain an ob- ject’s center of gravity over the base of support. Your ability to maintain balance depends on a combination of sensory systems and mo- tor functions. The sensory systems that contribute to balance include visual, vestibular (inner ear) and proprioceptive, all of which send information to the central nervous system. Pro- prioceptive feedback comes from receptors in your liga- ments, tendons, muscles and joint capsules. All three systems need to function for optimal physical perfor- mance. Postural orientation refers to the alignment of the limbs, head and trunk so that the center of gravity
is maintained over the base of support. Both postural orientation and sensory systems work together to make minor adjustments in balance maintenance. Balance control is neces- sary for those of all ages and abilities, ranging from performing activities of daily living to preventing injuries in an athletic population. There are many ways to assess balance. One of the quickest ways to test balance is standing on one leg with the eyes open and again with the eyes closed. Normal single leg balance is at least 60 seconds, with many elite shooters being able to balance for three minutes or longer. Proprioception is compro- mised whenever an injury is sustained to the ankle,
56 USA Shooting News | May 2014
knee or hip joint. Proprio- ception does not naturally return to normal after in- jury and must be retrained through balance exercises.
Why is balance impor- tant for the shooting athlete?
Balance is critical for the shooting athlete. For shot- gun, you need to be able to absorb recoil and still main- tain your shooting position. For all shooting disciplines it is necessary to fi nd your most balanced standing and/or kneeling position and remain in that position with as little variation as possible for shot accuracy.
So which balance exer- cises are best for you? A progression of balance exercises: Pick one or two
exercises that are chal- lenging and perform them 3-4 times a week. Here is a partial list of common balance exercises, ranging from relatively easy to more challenging.
1. Single Leg Stance on Level or Unlevel Surface This is a basic starting balance exercise. Start by standing on one leg with your opposite ankle posi- tioned beside your knee. Try to balance for 1-2 minutes with your eyes open and then closed. If this is too easy then try repeating while standing on foam or other unlevel surface. Pro- ceed to the other exercises if you able to perform this one without diffi culty.
By Cathy Arnot, USOC Physiotherapist Exercises demonstrated by National Team athletes Jake Wallace (Above, Shotgun) and Matt Emmons (Rifl e)
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