Applications of Training with Instability Devices to Health and Sport Performance

Ribera-Nebot D (1), Psalman V (2), Bonacina S (3), Chulvi-Medrano I (1)
(1) Barcelona-Valencia University, Spain
(2) Comenius University Bratislava, Slovakia
(3) Zurich University, Switzerland

8th International Conference “Sport and Quality of Life” -Masaryk University Brno , November 2011



ABSTRACT

The aim of this work was to analyze the relevant characteristics of instability devices 
that will allow an effective selection of their training applicability to health and sport 
performance.

Based on practical training experiences with different instability devices and the support 
of research literature, it was carried out the comparison among three different unstable 
apparatus (the T-BOW®, the Bosu and the Freeman Plate), by using the following 
criteria: 1) the level of static-dynamic reactivity, 2) the conditions of each support on 
the device, 3) the axes causing movement instability and range of imbalance.
While training with Bosu can be applicable to softer surfaces, training with T-BOW® 
and Freeman plate can be more applicable to harder surfaces like many of the daily life 
and sports. The support on flat surfaces, as on the Bosu and Freeman Plate in their 
unstable positions, requires unilateral control of the foot and is applicable to activities 
practiced on flat surfaces. The support on the narrow edges of the T-BOW® (unstable 
position) requires bilateral control of the foot and is applicable to activities practiced on 
different-design surfaces. In their stable positions the three devices have rounded 
surfaces offering multiple support options, always conditioned by the level of reactivity 
of each device.

Extraordinarily selected coordination training on a certain unstable device can provide 
some general coordination support to optimize certain specific balance training; 
however, the use of unstable devices can be more appropriated, when well selected, for 
general-special conditioning training.

Mastering the movement education and training resources is the most relevant factor in 
order to optimize unlimited situations of static and dynamic balance in specific 
movement abilities that are developed in daily life and sports.