So how do you get better balance in life and golf? Enough of these local magazine articles in Colorado Avid Golfer that state “this is a great exercise to develop balance…” Who says? Where is the research? Just because some “trainer” recommended an exercise does not give it scientific validity or efficacy. The “hand switch” in the last e-blast a great exercise if you are trying out for Cirque du Soleil, otherwise there are better ways to improve your balance.

What does it take to get better balance? Here are the factors that you can work on that improve balance and have a research base for those efforts.

Leg strength is your number one road to balance because in dynamic sports like golf where you shift from side to side strength sets the tone of the ability to make that lateral transition in an athletic stance. You can’t go wrong with a weekly routine of squats, leg press, leg extension and leg curl. Better strength, better balance. Want to know your leg strength? Get an isokinetic strength measurement to know how your strength compares to body weight.

A strong core is used in balance, such as golf, but never developed just from balance activities or golf. In reality, the core is a set of endurance muscles that develop best with small sets of movements in different directions. So, one day fitball, the next day band chops, the next day some planks. All it takes is 4-7 minutes a day challenging the different muscles in the core. Rarely, and I repeat, rarely will some general, whole body exercise work the core to the extent that isolating the core will develop.

The next factor that improves balance is joint awareness, especially in the feet. As people get older, they lose a sense of pressure in the foot. That means older adults can’t feel when they are going out of balance. Walking on small rocks with minimal shoes has been demonstrated to improve the sensitivity of your feet. Alternatively, try the Lee Trevino trick of practicing golf in penny loafers without socks, and you will feel your feet!

Build balance in movement, then integrated exercises adapting balance to movements. One tool everyone should have at home is a rocker balance board. Every other day, try 10-15 slow movements side to side, then the same amount front to back. When you are good at the balance board, you can try something demanding like the SRF board. Here as you move side to side, you have to balance, control foot direction while working your lateral or adductor and abductor muscles.

Throw away the “hand switch” and work on these for a couple of weeks and you will have better balance and awareness you can then start applying to the golf swing.