Stability Ball

Purpose:

build unilateral leg strength and balance.

Starting Position:

• Stand upright holding or positioning the ball for balance.

• One leg lifted.

Execution:

1. Perform a controlled single-leg squat.

2. Keep chest lifted and core engaged.

3. Return to standing.

Common Mistakes:

• Losing balance

• Rounding the back

• Rushing the movement

Coaching Tip:

slow down the lowering phase.

Purpose:

improve single-leg strength and knee alignment.

Starting Position:

• Stand with a stability ball between your back and the wall.

• One foot on the floor, the other lifted.

Execution:

1. Lower into a single-leg squat.

2. Keep the knee aligned over the toes.

3. Push through the heel to stand.

Common Mistakes:

• Knee collapsing inward

• Relying too much on the wall

• Shallow depth

Coaching Tip:

use the wall for guidance, not support.

Purpose:

improve hip mobility, balance, and core control.

Starting Position:

• Lie on your back with one foot on the stability ball.

• Other leg lifted straight up.

Execution:

1. Draw small controlled circles with the lifted leg.

2. Keep the ball leg stable.

3. Switch direction and sides.

Common Mistakes:

• Large uncontrolled circles

• Pelvic movement

• Ball instability

Coaching Tip:

small circles = better control.

Purpose:

strengthen core stability and shoulder control.

Starting Position:

• High plank position.

• One foot placed on the stability ball.

• Other foot on the floor.

Execution:

1. Bend the knee of the leg on the ball toward the chest.

2. Extend it back to plank position.

3. Keep shoulders stable throughout.

Common Mistakes:

• Hips lifting too high

• Shifting weight excessively

• Losing plank alignment

Coaching Tip:

press the hands firmly into the floor.

Purpose:

improve posterior chain strength and balance.

Starting Position:

• Lie on your back with one foot on the stability ball.

• The opposite leg extended on the floor.

Execution:

1. Lift the free leg upward while keeping hips stable.

2. Lower the leg with control.

3. Maintain tension through the core.

Common Mistakes:

• Pelvis rotating

• Ball drifting away

• Overextending the lifted leg

Coaching Tip:

imagine your hips are glued in place.

Purpose:

strengthen glutes, hamstrings, and core stability.

Starting Position:

• Lie on your back with one foot on the stability ball.

• The other leg bent with the knee lifted.

• Arms on the floor for support.

Execution:

1. Press the heel into the ball.

2. Lift the hips slightly while keeping the bent knee lifted.

3. Lower with control and repeat.

Common Mistakes:

• Ball rolling uncontrollably

• Dropping the hips

• Using momentum

Coaching Tip:

push evenly into the ball to stay stable.

Purpose:

improve core stability, hip control, and coordination.

Starting Position:

• Lie on your back.

• One leg extended straight up in the air.

• The opposite foot placed on the stability ball.

• Arms by your sides, core engaged.

Execution:

1. Keep the raised leg stable and extended.

2. Slowly roll the ball away and back using the grounded leg.

3. Maintain a stable pelvis throughout the movement.

Common Mistakes:

• Pelvis shifting side to side

• Losing control of the ball

• Lower back arching

Coaching Tip:

move the ball slowly; stability is more important than range.