The "CORE": 
Coach Gil. Navarro

Today's technology has given us the ability to see an inundation of machines and equipment that claim to enhance your performance in just a few workouts a week. We've all seen them!!! They claim they can increase this that and the other in just 3 short workouts a week. If you bought just about every machine out in the market today I have no doubt you will get an extreme workout that will enhance your performance.  But you'd also have to buy a warehouse to store them and workout about 24 hours so you can meet each machines short workout session. A simpler approach may be more beneficial to athletes...  One of the most versatile pieces of equipment used today by conditioning professionals is the Stability Ball. Stability balls have been around since the early 60's, usually seen in rehab centers. Recently stability balls have become popular outside the rehab centers. They've made there way into the general public and are being utilized by strength and conditioning coaches everywhere. Their effectiveness in developing balance and core strength has earn them a spot in the world of athletic and functional conditioning. Its been said that your imagination is the only limitation encountered when using a the stability ball as a conditioning tool.

Training with a stability ball has proven to be successful in enhancing the following areas:

• Balance
• Coordination
• Strength
• Power
• Stability
• Range of Motion

Using the right Ball

The ball selection is simple, there is really only 2 things to look for.

1. A ball that will NOT burst!!! The product must say "Burst-Resistant" or "Anti-Burst"

2. Proper Size. Stability Balls come in sizes ranging from 20cm to 85cm. See the chart below to help you choose the right size for you. A good way to measure if the ball is the right size for you is to sit on the ball with your knees in a 90^o angle making sure your thighs are parallel to the ground.

Stability Ball Exercises

The following illustrations show several ways of using stability balls. These will help you to start building a strong "core" foundation for training that will always be challenging and consistently improve your performance. These are just a small sampling of the many functions a stability ball can perform.

It is important that safety measures are strictly followed due to the nature of the ball. Always try to maintain a neutral spine by drawing- in to avoid exaggerated lower back arches. The tendency to allow the back to relax is not good when performing core routines on the ball because of the increase pressure and chance of injury to the spine and your lower back muscles.

CHEST EXERCISES

Push-ups 2 Legs on the ball, ball positioned at the hips 2 Legs on the ball, ball positioned at the instep 2 Legs on the ball, ball positioned at the toes 2 Hands on the ball, 2 feet on the ground

ABDOMINAL EXERCISES

Crunches Feet flat on the floor and perform crunches Feet elevated and perform crunches Reverse Crunches Lateral Crunch, Hips on the Ball

BALANCE EXERCISES

4 point balance.. 2 Knees and 2 Hands on the ball 2 Points balance... 2 Knees on the ball Sitting Balance... Sit on ball feet off the ground.

SHOULDER EXERCISES

Knee tuck press... perform a push-up keeping your knees tucked on the ball Pike Press... perform a push-up keeping your toes on the ball

HIP EXERCISES

Bridges... Lift and Lower hips Reverse Hypers... Ball on stomach Toes on the ground lift above ball.

LEG EXERCISES

Wall Slide... 2 legs on the ground back on the ball Wall Slide... 1 Leg, free leg extended 1 Leg Squat... Ball is supporting the back leg.

STaF Athletics
Training tomorrows prospects through
Sacrifice, Teamwork and Faith  
www.STaFathletics.com