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.