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.