What is the latest evidence on using instability device-based exercises for improving performance?

From the Guidelines

Instability device-based exercises can be a valuable addition to training programs for improving performance, particularly when combined with traditional resistance training. The latest evidence on this topic is provided by a 2023 study published in the British Journal of Sports Medicine 1, which found that the addition of a motor control training program, including training on an unstable surface, resulted in significant improvements in knee joint proprioception. Key points to consider when implementing instability device-based exercises include:

• Incorporating instability training 2-3 times weekly for at least 6-8 weeks
• Progressively overloading the exercises as adaptation occurs
• Combining instability training with traditional resistance training for comprehensive athletic development
• Focusing on exercises that enhance core stability, balance, proprioception, and neuromuscular control However, it is essential to note that the effectiveness of instability device-based exercises may vary depending on the specific population and training goals. For example, a 2024 study published in Sports Medicine 1 discussed the use of flywheel resistance training for developing chronic strength adaptations, but this may not be directly applicable to instability device-based exercises. In conclusion, the most recent and highest quality evidence suggests that instability device-based exercises can be a useful tool for improving performance, particularly when used in conjunction with traditional resistance training and progressive overload. Some of the key benefits of instability device-based exercises include:
• Improved core stability and balance
• Enhanced proprioception and neuromuscular control
• Increased muscle activation and motor unit recruitment
• Better functional movement patterns that transfer to sport-specific skills Overall, instability device-based exercises can be a valuable addition to a training program, but it is crucial to consider the specific needs and goals of the individual or team being trained.

From the Research

Latest Evidence on Instability Device-Based Exercises

The latest evidence on using instability device-based exercises for improving performance suggests that these exercises can be effective in enhancing balance and postural control.

• A study published in 2019 found that instability training is a safe and effective approach to enhance balance, but the level of difficulty with which participants initiate the training is not a determining factor in the balance improvements achieved 2.
• Another study published in 2010 recommended that instability training can play an important role within a periodized training schedule, in rehabilitation programs, and for nonathletic individuals who prefer not to use ground-based free weights to achieve musculoskeletal health benefits 3.
• The use of instability devices and exercises to train the core musculature has become a popular means of training, and research suggests that it can be effective in decreasing the incidence of low back pain and increasing the sensory efficiency of soft tissues 4.
• However, instability resistance training may not be the best choice in all situations, as it can reduce overall muscular power output, which may have important implications for athletic training or clinical exercise situations 5.
• A study published in 2005 highlighted the need for more research on the effects of balance on performance measures and the transferability of instability training to activities of daily living and sport 6.

Key Findings

• Instability training can enhance balance and postural control.
• The level of difficulty with which participants initiate instability training is not a determining factor in balance improvements.
• Instability training can play an important role in periodized training schedules, rehabilitation programs, and for nonathletic individuals.
• Instability resistance training may not be the best choice for athletic training or clinical exercise situations where maximal power output is required.
• More research is needed to establish the effectiveness of instability training in preventing injury, enhancing sport performance, and in various clinical situations.

Implications for Practice

• Instability device-based exercises can be a useful addition to training programs for improving balance and postural control.
• Practitioners should consider the individual needs and goals of their clients when deciding whether to incorporate instability training into their programs.
• Instability training may be particularly beneficial for nonathletic individuals, those in rehabilitation programs, or those who prefer not to use ground-based free weights.