Is there a place for perturbation training in a strength program for a healthy athletes?

Is there a place for perturbation training in a strength program for a healthy athletes?

Perturbation training involves the completion of movements on a surface that is moving, such as balance boards and sliding platforms. The effect of this is the introduction of an element of instability for the athlete to cope with. The main applications of this type of training are in relation to the rehabilitation of injured athletes, with a focus on pre- and post-operative anterior cruciate ligament (ACL) injuries, or in older populations, where there is an elevated risk of loss of balance and associated falls. The evidence in support of the benefits in these instances are positive.

There is also some evidence that perturbation training can be used to elicit alterations in patterns in neuromuscular co-ordination in healthy athletes. The basic theory underpinning this is that the perturbations invoke an adaptive response, resulting in better muscle co-activation patterns. This assists with maintaining balance and control in response to sudden changes in anterior-posterior or medio-lateral forces and displacement. This has the potential to reduce injury risk.

One of the key objectives of a strength and conditioning coach is to minimise the injury risk for athletes. This exists for athletes who have never been injured and those who are recovering from injury. The conventional training wisdom is to get athletes stronger, which is an arguably logical approach - there is ample evidence that increasing strength can reduce the incidence or severity of chronic and acute injuries. 

There is limited research into applying perturbation training within strength-based interventions, so training guidelines in relation to volume, loading and frequency are not established. In addition to this, the effects of perturbation training on peak strength and rate of force development are unclear. In effect, coaches will have to experiment with this to get the right balance for their athletes, but all good strength and conditioning coaches should already be conducting their own tests with their athletes.

The best times for perturbation training are likely to be as part of the warm-up, where it is likely to have an activation effect, or after heavy squatting, where there might be a potentiation effect.  Start off with one exercise, such as bodyweight squats on a balance board, and build from there. Keep monitoring the usual performance and injury variables, and make amendments as necessary in response to this feedback. At the minimum, you’ll introduce some fun and variety into the training session…

Brett Neasham

Strength & Conditioning Coach

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