Futsal. Although it is growing in Germany, it is still not very well known, but the indoor version of soccer is very popular in many countries.

The physical requirement profile for a futsal player finds some parallels to that of a soccer player.
However, a closer look quickly reveals that the smaller ball, the indoor floor, the smaller field, and the changes in the rules of the game all demand different things from a futsal player’s body than they do from their counterpart on the grass.

In futsal, for example, fast changes of direction, attacks and duels happen much more frequently.
Defensively, you’re constantly involved in direct one-on-one duels, and you have to follow your opponent’s every move to avoid scoring, and to avoid being outplayed.
If your own team is outnumbered, this can lead to a goal being conceded extremely quickly, especially due to the limited size of the pitch and the small number of players.
In the same way, it is important on the offensive to use body tricks and quick changes of direction to shake off the opponent, play off and finish quickly.

All this can only be achieved with excellent dynamic and reactive balance.
As has been adequately proven, the ability to balance in these situations is important not only for performance, but above all for injury prevention.
Many studies have proven the positive effect of balance training with different methods.
Both the combination of balance training with other training programs (proprioceptive training, strength training, speed training, agility training and coordination training), as well as a varying training load (stimulus intensity, stimulus duration, stimulus volume, stimulus density, stimulus frequency, stimulus complexity) were included in the investigations, and the result clearly speaks for the enormous importance of balance trainining.
It has been shown that when performed regularly, this significantly reduces the risk of injury, as well as the downtime after an injury.
Last but not least, performance can also be significantly increased.

Balance training is therefore of enormous importance, especially in futsal.

The basis here is the static balance ability, which can be trained through different exercises in the one-leg stand.
First and foremost, this basic skill is about being able to hold a position as steady and stable as possible over a period of time.

Based on this, the dynamic and reactive balance in competition – so important in futsal – can be trained.
Here are ideal futsal-specific exercises, for which only a balance tool and a ball are needed, but which, in addition to balance, also train ball feeling and technique.

For this purpose, here are some exemplary exercises for which an Aero Step, a Balance Block, a ball and a teammate are needed.


Exercise 1: High pass in one-leg stand on the Aero Step



Exercise 2: Header juggling in a two-leg stand on the Aero Step



Exercise 3: Direct passing game in one-leg stand on the balance block



Can I follow my opponent or will I lose my balance on the second hook?
Can I stay on the ball despite contact with opponents, or am I more concerned with staying on my feet?
Can I complete a finish hard and accurately after a quick turn, or do I get no power behind the ball and hit it wrong?
These are exactly the questions to which a futsal player who regularly does balance training always has the positive answer ready – and this can be the decisive factor in leading the team to victory.


Author: Futsal Club Regensburg