The Exercise Prescription – Part 4 – Balance and Flexibility

Principles of Balance, Flexibility, and Agility


Can you see how the principles discussed thus far can be trained and improved upon? If the needs analysis reveals all of the above to be improved upon (even with limited training time) they can all be improved with smart exercise choices.

Balance is a commonly overlooked component of training. It becomes increasingly important as you age in order to prevent falls and the injuries that come along with falling. When designing a program with different types of exercise, consider which ones require the most balance, and which ones require the least. The ones that require the most should be done first. For instance, one legged squats should be done first, then split leg lunges, next sumo squat as part of an exercise routine.  If you are still working on balance skills, don’t worry because they can be developed and trained.

Agility and explosiveness can be trained as well most effectively with plyometric training. Plyometric training can be a form of high-intensity interval training that is potentially combined with resistance training and exercise which improves balance.

How close can you get to touching your toes? Ever wonder why some can reach farther? Static and dynamic stretching can help achieve flexibility. Not only is this an excellent warm up to do but it also prevents injury.

The basics addressed in this section are key fundamentals to a good exercise prescription. The Needs analysis determines how someone wishes to train. Someone training for a marathon will train differently than someone training for a golf tournament.