Training: Improve balance to increase speed

In general, better balance translates into a more coordinated effort and higher precision of movement regardless of sport, so working on balance should be an important part of any good training regimen for any athlete. But how does our balance affect our speed? The answer is – indirectly, but rather significantly and it’s not as complicated as it might seem.

Centuries ago a visionary extraordinaire Leonardo Da Vinci (1452–1519) wrote the following about motion, balance, and foot contact: “The legs, or centre of support, in men and animals, will approach nearer to the centre of gravity, in proportion to the slowness of their motion; and, on the contrary, when the motion is quicker, they will be farther removed from that perpendicular line.”¹

From the Pose Method® point of view, speed is determined by the degree of falling but in order to even start falling you have to be in the position of balance first. As you can see, balance is an essential part of movement. In order for movement to happen there has to be balance first and then it has to be destroyed, then you find balance again and to go anywhere from that point, that newly found balance has to be destroyed again… and voila! you’re moving.

Take a look at this video to help you connect the dots. Gravity – balance – movement – everything is connected. Improve your understanding of this topic, improve your basic skills and you will progress further and faster.


It is not sport specific. Balance is balance. There is, however, static balance and there is dynamic balance. In sports the dynamic balance is more obvious visually and mentally since this is what we see when the athlete is in motion. Only a fraction of a second is given for the static balance to happen, but it happens nonetheless. It has to occur in order for movement to take place and to continue. And because of such a limited time frame of its occurrence, it becomes much more important to get a better handle on static balance.

The dynamic balance is no less significant and is actually more difficult to perfect, but by working on developing your dynamic balance skill you will strengthen what is commonly the weak link. And we all know the old adage – the system is only as strong as its weakest link. The dynamic balance is interwoven with movement. If you only have a fraction of a moment to execute that chain of events, you better believe that you won’t be able to think about it, focus on it too much, etc… It will just have to happen as part of motion. So the better your balance skill is, the better your movement will be.

Within the Pose Method® framework, improved balance serves as a foundation for a better fall, which in its turn serves to produce better forward movement. Your ability to quickly and smoothly transition between the state of balance and the fall, will help you improve your speed.

Practice Balance

While there are many exercises that can be done to improve balance, here’s the basic drill that you should start with that relates specifically to running technique. And to increase the level of difficulty – do it with your eyes closed. (You have to be a subscriber to view these videos)

Here are another couple of good drills that seems simple and easy but reveal the weak spots.

4-Week Speed Training Program

To help you train and improve your speed, we put together a complete Speed Development Video program that will help you get faster in no time. Take a look at Day 1 training session.

You’re invited to try this entire program free for 7 days and see the results. Click here to sign up.



¹A Treatise on Painting, by Leonardo Da Vinci, Chap. LXVIII.—Of the Centre of Gravity in Men and Animals.

About the Author

Dr. Nicholas Romanov is the developer of the Pose Method®. A passionate proponent of higher level of education in athletics, Dr. Romanov dedicated his entire career to sports education, scientific research and coaching. An Olympic Coach and a bestselling author, Dr. Romanov has taught on all continents and visited almost every country in the world.
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Pose Method® of Running: A Master Course on Running is approved for 20 contact hours towards continuing education for Certified CrossFit Trainers, Board Certified Athletic Trainers and Physical Therapists.

Pose Method® of Running: A Master Course on Running

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