Unstable training came from the ‘rehab’ zone. Back in the 80’s rehab really took off. Physical therapy was becoming more popular, sports teams were hiring Certified athletic trainers, and sports medicine doctors were popping up on every corner. If you had a physical problem, you went to rehab. Therapy became first-rate and research was being done in alarming numbers. Soon enough, the “functional training” era was born. Therapists started introducing new techniques that would change the industry forever. The industry started paying attention and new rehab toys were produced that made rehabilitation not only more effective, but fun too. Balance discs, Bosu Balls, foam pads, etc… were found in every PT clinic and Athletic Training room across Northern America. Soon functional training took on a different identity and was full of activities that encouraged unstable training.

Unstable training had and still does have its place in the rehab setting. I still use it with my athletes that need certain kinds of therapeutic exercise. The problem was when the other side of the fitness industry started stealing from the therapists and implementing unstable training into strength and conditioning programs.

If you are trying to increase your strength, unstable training not only is a waste of time, but can actually be a detriment to your gains. You cannot possibly get stronger when you are squatting on a Bosu ball. You feet need a solid, stable surface to be able to increase loads progressively that will cause strength increases. Training on an unstable surface will not allow you to do this and will even make your weaker in the long run. Besides lack of strength increases and getting weaker, it also sets you up for injury. I have rehabbed many injuries that were caused by unstable training accidents.

Worse than anything is when I see golfers, or other athletes using unstable training as part of their program. Training like this will program your body and central nervouse system to perform the wrong way. You will actually learn to swing the wrong way, and your performance will go down. It boggles my mind to see “trainers” out there having their athletes swinging a bat or golf club while standing on a foam pad. Unless you are training to play during an earthquake, unstable training has no place in your fitness plan.

This one is simple: Train on solid ground. Unless you are injured and in a rehab setting, there is really no good reason to train on unstable ground. In very rare instances would I ever train a healthy person on an unstable surface. Usually it is to help work on a problem area and in that case, I chalk that in the rehab category. Keep your feet on the solid ground below you and watch your numbers soar.

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