Stability Ball

Purpose:

build static leg strength and core stability.

Starting Position:

• Lie on your back with one foot pressing the ball against the wall.

• Other leg lifted or bent.

Execution:

1. Hold constant pressure on the ball with one foot.

2. Maintain stable hips and steady breathing.

3. Extend the lifted/bent leg controlled.

Common Mistakes:

• Ball slipping

• Holding breath

• Pelvic tilt

Coaching Tip:

keep tension even and controlled.

Purpose:

improve hip mobility and unilateral stability.

Starting Position:

• Lie on your back with one foot pressing the ball against the wall.

• Other leg lifted.

Execution:

1. Draw small circles with the lifted leg.

2. Keep the pressing leg stable.

3. Switch directions and sides.

Common Mistakes:

• Large uncontrolled circles

• Pelvic movement

• Ball instability

Coaching Tip:

smaller circles create better control.

Purpose:

strengthen glutes, hamstrings, and core stability.

Starting Position:

• Lie on your back with feet on the yoga ball against the wall.

• Arms by your sides.

Execution:

1. Press feet into the ball and lift the hips upward.

2. Form a straight line from shoulders to knees.

3. Lower the hips slowly.

Common Mistakes:

• Overarching the lower back

• Ball slipping

• Uneven hip lift

Coaching Tip:

squeeze the glutes at the top of the movement.