Stability Ball

Purpose:

strengthen quadriceps, glutes, and improve squat mechanics.

Starting Position:

• Stand with the yoga ball between your back and the wall.

• Feet shoulder-width apart.

Execution:

1. Lower into a squat as the ball rolls down the wall.

2. Push through the heels to stand back up.

Common Mistakes:

• Knees collapsing inward

• Too shallow depth

• Leaning forward

Coaching Tip:

keep the chest upright and knees tracking over toes.

Purpose:

strengthen the abdominal muscles with external support.

Starting Position:

• Lie on your back facing away from the wall.

• Place the yoga ball against the wall with your hands extended.

Execution:

1. Press hands lightly into the ball.

2. Curl the upper body upward.

3. Lower back down with control.

Common Mistakes:

• Using momentum

• Pulling the neck

• Excessive range

Coaching Tip:

focus on controlled spinal flexion, not speed.

Purpose:

activate the core and improve lower-body coordination.

Starting Position:

• Lie on your back with legs lifted.

• Yoga ball placed nearby as a target/reference.

Execution:

1. Lower one foot to tap the floor.

2. Lift it back up and switch sides.

3. Maintain core control.

Common Mistakes:

• Lower back arching

• Fast uncontrolled taps

Coaching Tip:

stop the movement before the pelvis starts to tilt.

Purpose:

mobilise the lower spine and hips.

Starting Position:

• Lie on your back with both lower legs resting on the yoga ball.

• Arms extended out to the sides.

Execution:

1. Let both knees fall slowly to one side.

2. Bring them back through the centre.

3. Repeat to the other side.

Common Mistakes:

• Shoulders lifting off the floor

• Rushing the rotation

Coaching Tip:

keep both shoulders heavy on the ground.

Purpose:

strengthen the spinal extensors and postural muscles.

Starting Position:

• Upper body supported on the yoga ball, feet on the floor.

• Hands placed lightly behind the neck (no pulling).

Execution:

1. Lower the torso slightly over the ball.

2. Extend the spine to lift back up.

3. Control both directions of the movement.

Common Mistakes:

• Pulling the head with the hands

• Excessive arching

• Locking the knees

Coaching Tip:

hands only support, they never pull.

Purpose:

strengthen the glutes and hamstrings while improving pelvic control and hip extension strength.

Starting Position:

• Sit on the floor with your upper back resting against the yoga ball.

• Feet flat on the floor, hip-width apart, knees bent.

• Arms crossed over the chest or hands lightly supporting the ball.

• Core engaged.

Execution:

1. Drive through the heels and lift the hips upward.

2. At the top, form a straight line from shoulders to knees.

3. Squeeze the glutes briefly at the top.

4. Lower the hips back down with control and repeat.

Common Mistakes:

• Overarching the lower back instead of extending through the hips

• Knees collapsing inward

• Not reaching full hip extension

• Using momentum instead of control

Coaching Tip:

think “ribs down, glutes on” — the movement comes from the hips, not the lower back.

Purpose:

mobilise the spine and improve trunk control.

Starting Position:

• Lie with your back supported on the yoga ball.

• Feet firmly on the floor, hands relaxed or supporting the head.

Execution:

1. Gently roll the torso from left to right over the ball.

2. Keep the movement slow and controlled.

3. Return through the centre each time.

Common Mistakes:

• Moving too fast

• Lifting the hips

• Neck tension

Coaching Tip:

use the ball to massage and mobilise, not to force range.

Purpose:

strengthen the legs and improve abdominals.

Starting Position:

• Lie on the floor with legs extended.

• Hold the yoga ball between the hands above your head against the wall.

Execution:

1. Rise your torse and legs at the same time.

2. Hold the ball against the wall

3. Move slowely back to the starting position

Common Mistakes:

• No tension in your abdominals

• Losing contact with the ball

Coaching Tip:

the ball is support.

Purpose:

increase upper-body strength while reducing instability compared to feet placement.

Starting Position:

• High plank with shins or knees supported on the yoga ball.

• Hands under shoulders.

Execution:

1. Lower into a push-up.

2. Press back to the starting position.

3. Keep the ball stable.

Common Mistakes:

• Rolling the ball forward or backward

• Collapsing the shoulders

• Incomplete range of motion

Coaching Tip:

the closer the ball is to the knees, the easier the exercise.

Purpose:

strengthen chest, shoulders, arms, and core stability.

Starting Position:

• High plank with hands on the floor.

• Feet placed on the yoga ball.

Execution:

1. Lower chest toward the floor.

2. Push back up to plank position.

3. Maintain body alignment throughout.

Common Mistakes:

• Hips sagging

• Elbows flaring excessively

• Losing balance

Coaching Tip:

brace the core before lowering into each repetition.

Purpose:

activate the posterior chain and improve core control.

Starting Position:

• Lie on your back with straight legs resting on the yoga ball.

• Arms by your sides.

Execution:

1. Press heels into the ball.

2. Lift hips until the body forms a straight line.

3. Lower hips with control.

Common Mistakes:

• Bending the knees

• Letting the ball roll away

• Using momentum

Coaching Tip:

squeeze the glutes at the top of the movement.

Purpose:

strengthen glutes, hamstrings, and pelvic stability.

Starting Position:

• Lie on your back with both feet on the yoga ball.

• Knees bent, arms by your sides.

Execution:

1. Lift the hips into a bridge position.

2. Lift one leg while keeping hips level.

3. Lower the leg and switch sides.

Common Mistakes:

• Pelvis dropping during leg lift

• Overarching the lower back

• Ball instability

Coaching Tip:

press firmly into the ball with the supporting foot.