Stability Ball

Purpose:

challenge core stability, shoulder control, and balance.

Starting Position:

• High plank with both hands placed on the floor.

• Feet on the ball, body aligned.

Execution:

1. Lift one foot and tap the floor next to the ball.

2. Return the foot to the starting position.

3. Alternate sides with control.

Common Mistakes:

• Excessive hip rotation

• Shifting weight too far

• Moving too fast

Coaching Tip:

think “quiet hips, controlled feet.”

Purpose:

improve core stability, hip control, and coordination.

Starting Position:

• High plank position with forearms on the ball.

• Body in a straight line.

Execution:

1. Bring one knee forward to lightly tap the yoga ball.

2. Return the leg to plank position.

3. Alternate legs while keeping the torso stable.

Common Mistakes:

• Hips lifting or sagging

• Rushing the knee tap

• Losing plank alignment

Coaching Tip:

move slowly and keep the pelvis as still as possible.

Purpose:

challenge core stability, coordination, and lower-body control.

Starting Position:

• High plank with hands on the floor.

• Feet starting close together on the ball.

Execution:

1. Move one foot outward to tap the ground as far as possible.

2. Return it to center and switch sides.

3. Keep hips stable throughout.

Common Mistakes:

• Pelvis rotating

• Rushing the movement

• Losing plank alignment

Coaching Tip:

slow the movement down to increase core demand.

Purpose:

strengthen the core and shoulders through anti-extension control.

Starting Position:

• Forearm plank with elbows on the yoga ball.

• Feet on the floor, body in a straight line.

Execution:

1. Slowly roll the ball forward by extending the shoulders.

2. Pull the ball back to the starting position using the core and shoulders.

3. Keep the lower back neutral.

Common Mistakes:

• Lower back arching

• Moving too far forward

• Losing tension

Coaching Tip:

only roll as far as you can while maintaining a flat torso.

Purpose:

increase shoulder stability, core control, and coordination.

Starting Position:

• Forearm plank with both elbows placed on the yoga ball.

• Body aligned, core engaged.

Execution:

1. Draw small controlled circles with the elbows, moving the ball.

2. Keep hips and shoulders as still as possible.

3. Change direction after several repetitions.

Common Mistakes:

• Circles that are too large

• Excessive hip movement

• Holding breath

Coaching Tip:

smaller circles = more control and more core activation.

Purpose:

improve shoulder stability, core strength, and upper-body control.

Starting Position:

• Start in a high plank position.

• Both forearms placed on the yoga ball, arms slightly rotated outward.

• Body in a straight line from head to heels.

Execution:

1. Hold the plank position with one arm pointing outward, then switch sides.

2. Maintain steady pressure into the ball.

3. Keep hips level and core engaged.

Common Mistakes:

• Shoulders shrugging

• Hips sagging

Coaching Tip:

press actively into the ball to stabilise the shoulders.

Purpose:

strengthen core, shoulders, and hip stabilisers.

Starting Position:

• High plank position with feet resting on the yoga ball.

• Forearms on the floor.

Execution:

1. Hold the plank or perform small controlled adjustments.

2. Maintain a straight body line.

Common Mistakes:

• Sagging hips

• Ball rolling excessively

Coaching Tip:

brace the core before you move.

Purpose:

improve shoulder stability and core control.

Starting Position:

• High plank position with both hands on the yoga ball.

Execution:

1. Roll the ball slightly to one side.

2. Bring it back to center and roll to the other side.

Common Mistakes:

• Bending the elbows

• Losing plank alignment

Coaching Tip:

small movements create more challenge.

Purpose:

challenge core stability and shoulder control.

Starting Position:

• Forearm plank with elbows on the floor.

• Feet on the yoga ball.

Execution:

1. Lift one leg and tap the ground next to the ball.

2. Return to plank and switch legs.

Common Mistakes:

• Shifting weight excessively

Coaching Tip:

keep hips square to the floor.

Purpose:

improve balance and deep core activation.

Starting Position:

• Sit on the yoga ball.

• Slowly lift both feet off the floor.

Execution:

1. Hold the balanced position.

2. Keep spine tall and core engaged.

Common Mistakes:

• Holding breath

• Collapsing posture

Coaching Tip:

think “tall spine, relaxed shoulders.”

Purpose:

improve core rotation control and spinal mobility.

Starting Position:

• Sit upright on the yoga ball.

• Feet flat on the floor, hands together or arms extended.

Execution:

1. Rotate the torso to one side.

2. Return to center and rotate to the other side.

Common Mistakes:

• Moving the hips instead of the torso

• Rushing the movement

Coaching Tip:

rotate through the rib cage, not the shoulders alone.

Purpose:

improve unilateral hip control and core stability.

Starting Position:

• Lie on your back.

• One leg bent, the other guiding the yoga ball against the wall.

Execution:

1. Use one leg to lift or guide the ball upward against the wall.

2. Lower it back down with control.

3. Alternate legs.

Common Mistakes:

• Jerky movements

• Pelvic rotation

Coaching Tip:

move slowly and stay symmetrical.