Instability resistance training in collegiate basketball: a multitheoretical experimental study

Basketball requires players to perform complex technical actions under conditions of dynamic instability. Traditional stability and strength training mainly improves muscle strength; however, it is often insufficient for improving postural control and neuromuscular coordination. Instability resistance training (IRT) enhances sensory integration, core activation, and dynamic stability by introducing unstable supporting surfaces and disturbing environments.

Based on sensory-motor control theory, core stability theory, and dynamic system theory, this study investigated the effects of IRT on static balance, dynamic balance, core muscle recruitment, and performance during a controlled stop-jump shooting task in college basketball players.

Sixty college basketball players were randomly divided into two groups: an IRT and a traditional strength training group (TST). The intervention lasted for 8 weeks, with training sessions conducted twice weekly for 90 min each. Outcome measures included the modified Romberg test, the Y-Balance test, core muscle activation expressed as a percentage of maximum voluntary contraction (%MVC) using surface electromyography, and performance in a controlled stop-jump shooting task. Data were analyzed using paired-sample and independent-sample t-tests, with the significance level set at p < 0.05. Effect sizes were calculated using Cohen's d formula, where |d| < 0.2 indicated a minor effect, 0.2 ≤ |d| < 0.5 indicated a small effect, 0.5 ≤ |d| < 0.8 indicated a moderate effect, and |d| ≥ 0.8 indicated a large effect; 95% confidence intervals were calculated based on the t-distribution.

After training, the IRT group demonstrated significant improvements in static balance (+7.14 s, p < 0.001, |d| = 0.630), dynamic balance in three directions (+6.39%-9.54%, p < 0.001, |d| 0.446-0.543), and core muscle recruitment intensity (transversus abdominis, erector spinae, and multifidus +5.79% vs. 6.72% MVC, p < 0.001, |d| = 0.784-0.872). The IRT group also performed significantly better than the TST group in the controlled stop-jump shooting task and in the fatigue-related late-set shooting indicator (p < 0.05, |d| = 0.339, 0.255).

IRT achieves multilevel neuromuscular adaptation by enhancing sensory integration, improving core stability, and promoting motor coordination and self-organization. Compared with traditional strength training, IRT appears to be more effective in developing functional strength and dynamic stability ability of basketball players. Future studies should expand the sample size, group participants according to field position, and include electromyographic timing and spectral indicators to further clarify the neuromuscular mechanisms underlying core control.