i have noticed that i am easily off balanced when i am fighting..i checked my stance, its right, i checked my weight shifting, its ok! i checked my footwork and techniques, its right!..so i figured out that the muscles that keeps me balanced are weak...but question is! what are the muscles that balance? (i know core, but what else?) and what exercises that improves my balance? i don't wanna get knocked back 2 meters every time i get punched, thank you in advance!
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Try standing on and balancing on a wobble board or tire while punching, squatting, shifting your weight back and forth. Do you shadow boxing in the ring or on a wresting mat, grass or sand. -
i shadowbox in a ring, and thx, i will try doing the exercises you told me.Comment
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In my experience core workouts affect balance the most. Pilates was extremely effective for muay thai. You could try to do a regime of plank, reverse and side planks. 3x a week and each one until you collapse. Short yet effective workout. Also good mental training, they won't be easy if you do it properly.Comment
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Core muscles and Shin,Calf muscles are the most to make you stable on the ground, also need some neck stuff so my head don't get blown away easily which MUST take off my balance, i also heard that standing on a ball and stuff helps, havnt started on the stability training yet but i hope i get the regime fast.Comment
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getting knocked backwards is not an issue with your balance
it is an issue with your footwork
you sound like you are squaring up to your opponent. if your feet are the same distance away from your opponent (squared up) he will be able to knock you back easily
if your back foot is where it should be you'll get your center of gravity knocked backwards and onto that foot. it wont cause you to take a step back.
if you're really getting knocked around the ring and you have proper footwork i'd try a smaller sparring partner or one that isn't going to hit you so hard initially
working on your "balance" isn't going to help you there.
little changes in the muscles in your shins, around your knees, over your ankles etc are the muscles used in balance, but building or developing them wont solve your problem
however, if you want to work on your balance you certain can do that
you are boxing, so you should try and follow the one round on one minute of rest for your routines
i'd try and find a step off the ground (six inches or so, like a stair, or aerobic step up)
then go on one leg and lower your opposite leg to the ground, bending at the knee and looking forward
do this for as long as you can on each leg for up to three minutes a pop. if you have to switch during the 3 mins you can go ahead. then take a break
try a few of these and see how you like them.
like i said, they wont turn you into dr ironchin or make you steady as a rock if your feet aren't where they should be, but they will help those little muscles you use when you balance yourself
there are much more advanced routs to take as well. a platform that moves will make this difficult (i used to use a round blown up rubber platform that would force you to balance when i was rehabbing my knee and strengthening the muscles are looking to work on.)
and you can do basically anything on it and make it difficult (squats, lunges, etc.) hell, just standing on one foot one one of those things is not easy.Comment
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