Unstable-Surface Training: Good for Balance, Neutral for Core, Worse for Speed and Power

Every gym has a corner of inflatable discs, half-balls and wobble boards, and every generation of trainers rediscovers the idea that standing on something unstable must work the "core" harder and transfer to sport. The research on this question is unusually clear, because it has been asked directly: same lifts, same loads, stable floor versus unstable surface, and outcomes measured in muscle activation, strength, speed and balance.

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