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.