Performing exercises on an unstable surface is more difficult, compared to performing them on a stable surface. But is it useful?
Contrary to what most people think however unstable surfaces diminish te reliance on the proprioceptive system.
Training on unstable surfaces will lead to:
▶️ A decrease in loads used in training. (Köhler, 2010)
▶️ A decrease in force and poweroutput:
Poweroutput is probably the most important parameter when it comes to sportperformance.
(Higher poweroutputs are associated with faster sprinting, higher jumping and quicker changes of directions.)
▶️Does not transfer to more strength on stable surfaces. (Granacher, 2014)
It is a also not specific to most sports since most sports are played on a stable surface.
▶️ Does not lead to an increase in core strength (Granacher 2014)
Unstable surfaces:
• Less reliance on the proprioceptive system.
• Less force & power production
• Less load capacity
• Less power production
• Doesn’t increase core strength
👉🏻 Our opinion is that the use of unstable surfaces can have its place in rehab but is not effective when focusing on performance training for athletes.
In cases of posttrauma/postsurgery the use of unstable surfaces for the ankle and knee joint can be used when loading is not possible yet.