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Core Training On The Ball PDF
Core Training On The Ball PDF
on the Ball
Paul J. Goodman, MS, CSCS
It should be noted that due to the nature of the ball, safety con- Accumulation and Dynamic Stabilization
siderations should be strictly followed. Always try to maintain a Developmental (stabilization of core while
neutral spine by performing the “drawing in” method to avoid moving extremity)
• Anterior (front)
exaggerated lower back arches. The tendency to “let the back
• Lateral (sides)
relax” is a negative when performing core routines on the ball
• Posterior (back)
because of the increase pressure and chance of injury to the spine
and musculature of the lower back. Lateral Flexion
Lateral Extension
If this is addressed, you can build a strong “core” foundation for
training that will always be challenging and consistently improve Rotational Flexion
performance.
Rotational Extension
Component Drill Sets Reps Time Sets Reps Time Sets Reps Time
12
Shoulder Bridge—elbows down/one leg up
1 ea. :20 ea. 1 ea. :30 ea.
(Figure 8)
Crunch (Figure 9) 3 20 2 25
Flexion
Heel Grab Crunch (Figure 10) 3 25 2 20
:35/:30
Side Bridge (Figure 3) 2 ea. :30 ea. 2 ea.
Stabilization ea.
Heels on Ball—one leg off (Figure 17) 1 ea. :10 ea. 1 ea. :15 ea.
13
(Figure 18)
:40/30
Side Bridge (Figure 3) 2 ea. 2 ea. :40 ea.
Stabilization ea.
Heels on Ball—one leg off (Figure 17) 1 ea. :20 ea. 1 ea. :20 ea.
14
(Figure 18)
Component Drill Sets Reps Time Sets Reps Time Sets Reps Time
2 Point Kneeling w/Med Ball Pass (Figure 16) 1 :60 1 :90 1 :120
Single Leg Hamstring Curl (Figures 29 & 30 ) 1 ea. 8 ea. 2 ea. 10 ea.
15
Flexion Diagonal Crunch (Figure 20) 1 20 ea. 2 15 ea. 2 20 ea.
Figure 18.
Hip Bridge—One Leg Up
Figure 28.
Hamstring Curl
(part 2)
Figure 29.
Hamstring Curl—Single Leg
(Part 1)
Figure 31.
Single Leg Pike
Figure 32.
Hydrants
Figure 33.
Back Extension—Rotation