# The effects of instability training on balance and jump performance in athletes: A systematic review and meta‐analysis

## TL;DR

This study finds that instability training improves athletes' balance but has limited effects on jump performance.

## Contribution

A systematic review and meta-analysis revealing instability training's effectiveness for balance but not jump performance in athletes.

## Key findings

- Instability training significantly improves balance performance in one-legged standing, Y balance, and stork tests.
- Moderate improvements in vertical and single leg jump performance are observed.
- No significant effect of instability training on countermovement jump performance is found.

## Abstract

This study evaluates the effects of instability training on athletes' balance and jump performance. After systematically searching databases such as PubMed, Cochrane Library, and Web of Science, we included 14 randomized controlled trials (RCTs) involving 450 athletes. Our analysis found that instability training significantly improved athletes' balance performance, with notable improvements in the one‐legged standing test (SMD = 0.98, 95% CI = 0.73, 1.22, p < 0.01), Y balance test (SMD = 0.67, 95% CI = 0.25, 1.09, p < 0.01), and standing stork test (SMD = 0.63, 95% CI = 0.29, 0.97, p < 0.01). Regarding jump performance, we observed moderate improvements in the vertical jump and single leg jump but found no significant effects in the countermovement jump. The results indicate that instability training effectively improves balance performance. However, its impact on enhancing jump performance is limited.