Fitness Friday
Each Friday, we send out “Fitness Friday” tips for fitness and nutrition in the weekly digest email that goes out to the membership. If you have any Fitness thoughts or suggestions for the Club, please email your input to: fitness@irvingtonclub.com. Let’s get fit!
FITNESS FRIDAY - July 3rd, 2026
Tips On Improving Your Balance and Why It Matters
Every motion you make requires balance, such as getting up from a chair, walking, going up stairs, and skiing. Being in balance is having the ability to control one’s body during movements and activities and keeping one’s body in position.
Balance training isn’t just for older populations to reduce the risk of injuries and falls. Think of movement demonstrated by pro tennis players such as Coco Gauff, Jannik Sinner, Ben Shelton, and Iga Swiatek. These incredible athletes demonstrate amazing dynamic balance, or the ability to play with control and hit shots with power and accuracy while on the run. The key for we mortal tennis players is to control our center of gravity when playing. Proper posture when hitting the ball such as bending from the knees and not the waist helps. Minimal head movement also allows for better balance. Lastly, the split step is the preparatory movement which allows our center of gravity to remain stable before changing direction.
Balance training can also yield quick results and improve other aspects of athleticism. Here are three balance training ideas you might try!
Static balance exercise- Standing on One Leg. Balance exercise One leg stand This can be a good place to start if you are concerned about your lack of balance. Stand near a wall or counter so you can hold on or lightly touch for stability. Bring one foot slightly off the ground and hold in position for 10 seconds with your standing leg slightly bent. Once you can do this 5 times in a row, progress to 30 to 60 seconds. Lastly try the exercise without touching and be sure and alternate feet.
Combining balance and weight training- Alternating Reverse Lunge. Reverse Lunge Exercise: Proper Form Stand with arms to your sides holding a dumbbell in each hand. Inhale and step one leg back, lowering into a lunge by bending both knees 90 degrees or less. Keep good posture, your abs engaged, and your front knee slightly in front of ankle. Exhale and return to the starting position. Step back with the opposite leg and repeat 10 times. (You can also perform a bicep curl while stepping backwards.)
Combining balance and stretching- Standing Figure Four Stretch. Standing Figure 4 Stretch Place your feet hip-width apart. Keep your core engaged and your shoulders back. Slowly lift your right foot off the ground and transfer your weight to your left foot. Place your right ankle just above your left knee to make a “4” shape. Slowly lower your hips down, aiming for a 90-degree bend in your left knee if flexibility allows it. If needed, hold onto a counter or table for balance.
These are just a few ideas for balance. Please let me know if you have any questions, comments, or ideas of future articles -bchasse@irvingtonclub.com.