Unstable Balance Training Boosts Player Performance in 8 Weeks

Unstable surface balance training significantly improves both lower limb dynamic balance and stroke quality in table tennis players, according to a 2025 double-blind randomized controlled trial published in Scientific Reports.

The study, conducted by Li and colleagues at China Table Tennis College, enrolled 103 competitive players aged 18 to 28 years. Participants were randomly assigned to either an experimental group (n=52) that combined regular table tennis training with an 8-week unstable surface balance training program, or a control group (n=51) that continued with regular training alone.

Before the intervention, both groups performed similarly on all balance and stroke tests. After eight weeks, the experimental group showed significant improvements across all Y-Balance Test indicators for both legs compared to the control group. All group differences after training were statistically significant at the p < 0.01 level.

The experimental group also demonstrated significant improvements in stroke quality—measured by ball speed and placement accuracy—while the control group showed no significant changes. Within the experimental group, pre-to-post comparisons revealed significant gains for all Y-Balance Test indicators and stroke metrics.

The findings align with previous research suggesting that unstable surface training enhances neuromuscular coordination and control. The study highlights how balance ability contributes directly to stroke performance in table tennis, a sport that requires rapid footwork changes, body posture adjustments, and precise force transfer from lower limbs to the racket.

For athletes and coaches, the results support incorporating unstable balance equipment such as BOSU balls and balance pads into regular training programs. The authors recommend progressively increasing training complexity and integrating specific swing actions with balance exercises to transfer improvements more effectively to competition scenarios.