Stability Ball

Purpose:

strengthen the lower back and improve leg control.

Starting Position:

• Lie with your stomach on the ball.

• Yoga ball placed near the legs (used as reference/support, not held).

• Legs extended, arms by your sides.

Execution:

1. Lift both legs upward together in a controlled motion.

2. Lower the legs back down without touching the floor.

3. Keep the pelvis stable and the lower back controlled.

Common Mistakes:

• Swinging the legs

• Using momentum instead of control

Coaching Tip:

stop lowering the legs the moment the lower back starts to lift.

Purpose:

strengthen hip flexors, core stability, and coordination.

Starting Position:

• Lie on your back facing a wall.

• Place the yoga ball between your feet and the wall.

• Legs extended.

Execution:

1. Press the ball into the wall with one leg.

2. Switch legs while keeping the ball in place.

3. Alternate slowly with control.

Common Mistakes:

• Letting the ball drop

• Pelvic movement

• Fast, uncontrolled switches

Coaching Tip:

keep steady pressure on the ball at all times.

Purpose:

develop core strength (especially lower abs), shoulder stability, and hip control.

Starting Position:

• Start in a high plank with shins/feet on the yoga/stability ball.

• Hands under shoulders, body in a straight line.

Execution:

1. Brace the core and pull both knees toward the chest, rolling the ball forward.

2. Keep shoulders stable and hips controlled.

3. Extend the legs back to plank slowly.

Common Mistakes:

• Hips sagging or piking too high

• Shoulders collapsing (hands too far forward)

• Rolling too fast and losing control

Coaching Tip:

move slowly—control on the way back to plank is where most of the core work happens.