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Improve Sports Performance with Exercise Ball Exercises
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With
these exercise
ball exercises you can flatten your stomach,
break through a training plateau, or just bench press more than the guy
next to you in the gym. Would
you like to hit
each
club in your golf bag and extra 10 to 15
yards, improve your backhand from any position in the tennis court,
take 2 minutes off your 10K run time or be the last man standing after
a fight for the puck.
You
can achieve this and reduce your risk
of sports injuries when you strengthen your
core with an exercise ball. We can expect such a wide range of
benefits using an exercise ball because no
matter what sport you are involved in, they all require your trunk
muscles to perform the same critical function - the efficient
transfer of energy between the lower and upper extremities through a
stable core. Training for a high performance core is now considered a
necessary component of conditioning programs for high performance
athletes.
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The
training concepts
described on this web site represent the ultimate
evolution of sport specific training. As an athlete with excellent core
stability you will generate greater power, and strength in any off
balance situation.You will run, swing, jump, and swim with greater
efficiency. You will be able to apply the strength you have developed
in the gym more effectively in functional and competitive situations.
Whether you have never
exercised a day in your life or you're a
professional athlete, you can benefit from strengthening using the
exercise ball. The free exercise ball exercises presented here
represent a
combination of the latest concepts from both the physical therapy realm
and the physical conditioning world and are accompanied by
illustrations. We try to review both the theory
and rationale behind the ball exercises and present them with detailed
instructions and photographs.
I've
included 173
exercise ball
exercises with over 300 illustrations detailing exercises that require
nothing but an exercise ball. I've included a variety of sample
programs for
individuals with different levels of experience and involvement in
sports.
As a physical
therapist I am regularly approached by my patients for a
good source of free exercise ball exercises. Web sites of sufficient
callibre are sparse, brief, incomplete, and full of
advertising. I
decided
to start this tremendous web site to fulfill this need for
free exercise ball exercises. |
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Adopting
good posture
not only makes you feel better, but also makes you look younger, and
more confident. Initially you will probably find it difficult
to maintain good posture for any length of time, but with exercise ball
exercises and postural muscle strengthening this effort will become
easier. Symptoms of poor posture can include the following: back pain,
body aches and pains, protruding belly, rounded shoulders, bent knees
when standing or walking, a head that leans forward, headaches, and
muscle fatigue.
The
exercise
ball can be used to help strengthen the core simply by using
it as a chair for several minutes a
day.
This is otherwise known as "active sitting". The size of the chair
should keep your feet on the floor while you sit, with your arms
resting comfortably on the desk. When you sit on the ball chair, you
should keep your legs forming a 90 degree angle at the knees. Any more
or any less will mean that the chair isn't right for you.Your weight is
a very important factor when choosing this type of chair. If your
weight compresses the chair and flattens it, you need to get a bigger
ball chair. If you happen to be very light in weight, you can
under-inflate. Even though these are great alternatives to a standard
office chair, you should consult a physical therapist before you
purchase one. If you've had any back problems or surgeries, you want to
get a physical therapist's advice before you make that final purchase.
For more information on sizing click here.
It's
tough
to keep the attention of children in the classroom. Studies
have shown that using ball
chairs in
the classroom actually enhances concentration while improving balance
and coordination.
You
can use it to
actively strengthen all the muscles that stabilize your spine with the
exercise ball exercises presented here. |
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Most
regular free
weight exercises
can become exercise ball exercises by incorporating dumbbells,
barbells, and cables. When you are performing chest press, flyes,
triceps extensions, or other bench exercises on a bench, the friction
between you and the bench, and your feet on the floor provides
stability for you trunk; therefore, you tend to more or less isolate
those particular prime movers. The same exercise performed on an
exercise ball now additionally targets your stabilizing musculature
thereby challenging you to maintain your balance and posture.
For
more information on strength training using the exercise ball click here for more.
The
best part of an
exercise ball
workout is that you will use many muscle groups in synergistic
patterns. This is much more functional and will carry over into obvious
strength gains you can see in the gym and in your everyday activities.
Each exercise is variable. By slightly changing your body position or a
limb position you change the effort and introduce new movement and
challenges to your body. We all know that to continue progressing in an
exercise program we need to introduce new challenges. |
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A
lot of
people have
an idea of what core strengthening entails. Most of them believe it is
some form of abdominal exercises. What exactly is the core when it
comes to the golf swing? Simplistically, it is the center
region
of the body that includes the hips, abdominals, shoulders, deep neck
and scapular muscles. The core is considered the muscles that link the
moving limbs of the body to the trunk. Listing all the
muscles
that constitute the "core" could easily fill a page. It is not just the
muscles that make up core stability, but also the neural connections
and ligaments. The main trunk stabilizing muscles are described here.
The
core is
particularly important
in golf because it is a rotational sport. The club swings around the
core. Your centre of gravity lies in your core. Training with exercise
ball exercises allows for the development of greater balance,
endurance, and the ability to generate more power in the
swing.
An
efficient golf
swing allows you
to perform equally well on the first hole and the 18th hole.
This
requires you to develop high endurance in the core muscles. Endurance
exercises (typically high repetition, low resistance) with the exercise
ball allow you to perform the same movement over and over without
experiencing pain or fatigue.
When
looking at the
golf swing, the
core is considered the "power house". It is responsible for balance and
providing most of the rotational force (torque) to generate club
speed and therefore generate power. (Power= torque x angular
velocity). Your golf training must also include exercises for
power.
From back swing to follow through, it is the core that plays a large
part in swing execution.
Weakness
in the core
will cause
reduced balance, power output, and stability resulting in
compensations using other muscle groups causing less accuracy, less
distance, and potential injury. For more information on the use of the
exercise ball in improving golf performance click here.
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Exercise
ball exercises
for hockey will
- Improve
multi-directional speed and acceleration to beat your opponent to the
puck.
- Improve total body
strength to stand strong in the corner and push your opponent off the
puck.
- Enhance rotational and
core power for faster, more powerful shots and better balance.
- Enhance total body
power to deliver and absorb checks throughout the game.
Whether
you play competitively or just enjoy the
occasional stick and puck games on the local arena, these simple
exercises will help you skate faster and stronger. Hockey
is all about balance. The hockey player must balance between left and
right skates, upper and lower body, cardio and strength, style and
intensity.
Click
here for exercise ball
exercises
specific for hockey. |
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You
don't want to wait
for the snow
to fall before you start training for the ski season. Skiing requires
us to maintain a stable upper body while rotational forces are exerted
on our lower body on unstable footings. You need strength, endurance,
balance and coordination. A
good training routine can go far to prepare you for the slopes by
preventing injuries, improving performance, and helping to avoid days
of muscle soreness after your first ski trip. Exercises
like squats, push
ups with the ball, and single leg squats with the ball need to be
included in basic training for strength. Developing lower extremity and
core power will allow you to recover more quickly coming out
of a
turn. Exercise
ball exercises help you transfer
force from one
leg to
the other and develop
dynamic balance. Click here
to see exercise ball exercises particularly good for the skier. |
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Swimming
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Exercises
for strength
training in swimmers must involve the major muscle groups swimmers use
to propel themselves through the water. Studies have shown that the
amount of force and power that a swimmer can apply with each stroke
during 22.75 m of sprint swimming is very closely connected to their
speed. It is wise then to engage in activities that improve muscular
power, at least for sprinting events.
The major muscle groups used include
those that bring the
swimmers'
arms from a position overhead to their hips. They are the
pectoralis major muscles of the chest, the latissimus dorsi,
the
rhomboids, the trapezius, and the anterior deltoids. The
inward
sweeps of their arms are accomplished by biceps, brachialis,
brachioradialis,and supinator. The teres major and minor of the upper
back are also used. The muscles that sweep the arm out and up
from under the body are the middle and posterior deltoids.
The triceps and anconeus are the primary muscles involved in
extending the arms at the elbows. Most of these muscles
originate
on the trunk. If you don't have adequate stability of the trunk, you
can't possibly generate power through their insertions. Exercise ball
exercises will
strengthen those muscles that give you a strong stable core from which
to generate that power and force.
The
downbeats of flutter and dolphin kicks, the upbeat of the
backstroke and knee extension in the breaststroke are accomplished by
the knee extensors (quadriceps) and the hip flexors. The upbeat of the
kick is made possible by contraction of the hamstrings and gluteus
maximus. These muscles also extend the legs in breaststroke and during
hip extension when they are starting and turning. Breaststrokers also
require strength in the adductor muscles that are responsible for
squeezing their legs together during the propulsive phase of their
kick. Again, most of these muscles originate in the trunk, spine, or
pelvis. To generate force at one end of the muscle you must stabilize
the other end. Exercise ball exercises will strengthen those muscles
that give you a strong stable core from which to generate that power
and force.
Click here
to
learn more about how exercise ball exercises can improve your swim
times.
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For
competitive or
recreational
athletes involved in baseball, tennis, or basketball,
shoulder
disorders, especially rotator cuff injuries can e debilitating.
Individuals who have shoulder instability as a result of congenital
laxity, repetitive microtrauma (from repetitive throwing) place
increased demands on the rotator cuff as it attempts to keep the
humerus centered in the glenoid (ie socket). If the rotator cuff
fatigues, it may no longer center the humeral head in the socket
resulting in impingement and tendonitis or worse, a tear.
Rotator
cuff injuries
in sports are
usually due to microtrauma from repetitive movements. Primary
impingement results directly from overhead motions, secondary
impingement is related to underlying shoulder instability. Your
physical therapist will use a variety of physical maneuvers to assess
pain, muscle weakness and shoulder stability if you are suffering from
shoulder pain.
Coaches
and athletic
trainers can
help develop and carry out sound programs for preventing rotator cuff
injuries. Preseason conditioning should address the flexibility,
strength, and endurance of the shoulder muscles, particularly the
scapular stabilizers and external rotators of the rotator cuff.
Exercise ball exercises should be included in any shoulder
strengthening and stabilization program especially if the athlete is
involved in repetitive throwing.
Click
here for exercise ball
exercises
that will strengthen your throw and prevent injuries. |
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Postpartum
Exercise
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The
post partum period
is an ideal
time to incorporate exercise into lifestyle changes. New
responsibilities, physical changes, and competing demands for time may
make exercise seem impossible. By emphasizing weight control, stress
reduction, and other benefits, women can establish healthy exercise
goals for the rest of their lives. Obstacles to postpartum exercise
include physical changes, competing demands, lack of information about
weight retention, fear of interference with breastfeeding, and stress
incontinence. Women who are eager to exercise may be unsure of when it
is safe for them to resume exercise. The American College of Obstetrics
and Gynecology notes that the physiologic effects of pregnancy may
persist for up to six weeks postpartum and therefore, advises a gradual
resumption of activity as tolerated. Your medical doctor will tailor
their recommendations to your previous level of fitness and any
complications you may have experienced during pregnancy and delivery.
Exercise ball exercises are a good way to start any exercise regime to
reclaim those abdominal and pelvic floor muscles. Click here for more details. |
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Weight
Control
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Burning
fat is a common goal in today's society. Everywhere you turn,
there is someone telling you that they have found the "better
mousetrap" when it comes to weight control. Eat this. Take that pill.
Buy this piece of exercise equipment. The fact of the matter is that in
order to burn fat and control your weight, you have to follow three
basic principles. Eating the right foods, focusing on getting a quality
workout, with exercises like these stability
ball exercises,
and making sure that you get enough rest for
your body to recover are the keys to weight control success. Ignore any
one of these things, and your fat burning efforts may not live up to
your expectations. For more information, visit Build
Muscle and Burn Fat. |
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Exercise
balls are also
known
as
stability balls, physio balls, therapy balls, fitball, Swiss balls, ab
balls, fit balls, balance ball, fitness ball, gymnic balls.
Free exercise ball exercises
On this page you will find an exhaustive list of free exercise ball exercises for your perusal.
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Exercise Ball Search
You can save time by using the exercise ball search feature to find exactly what you're looking for
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New Exercises Submitted by You
This is where I post new exercises. Have you got a good exercise ball exercise that you can share with the rest of us?
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Exercise Ball Videos
If you've seen great exercise ball videos or if you've made your own, send it in.
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free downloadable ebooks
Free downloadable ebooks, and not so free downloadable ebooks
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Buy a Ball
Looking to buy a ball? Here are my best picks for quality.
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Why a Ball?
Why a ball? The advantage of its instability is that it challenges the following skills necessary for advancement in an exercise program and maintenance of a healthy spine.
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Exercise Ball History
In spite of its original name, the "Swiss Ball" was invented in Italy in 1963 as a toy.
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Ultimate Core Muscle Trainer - Choosing the Right Exercise Ball
When you have your own exercise ball and your own program of free core exercises its like having your own ultimate core muscle trainer.
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Exercise Ball Precautions
Exercise ball precautions include the following: Use an appropriate size ball (see sizing chart), Consult your family physician prior to beginning any new exercise program..
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Exercise Ball Instructions
Exercise ball instructions must include a description of the neutral postion of the spine and pelvis
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Exercise Ball Workouts
I've devoted this page to seven different exercise ball workouts.
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Exercise Progression
Exercise progression is necessary in order to improve strength and endurance. Muscles must be challenged continuously.
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Exercise Ball Stretching
Exercise ball stretching can add a new dimension to your exercise routine.
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Posture Check
The best way to do a posture check is to have a thorough postural evaluation by a physical therapist, but you can try the following:
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Posture Tips
The following list of posture tips will help your posture. Learning how to improve your posture is not difficult.
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Exercises for Posture
Exercises for posture done on the exercise ball will strengthen the muscles that support good posture.
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Core Muscles
When we discuss the core muscles, we mean the trunk and the muscles around it that support it.
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Core Stability
Core stability or trunk stabilization is the trendy buzz word of 2007, but it's something that physical therapists have used for decades in rehabilitation of spinal conditions and injuries.
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Core Instability
Exercise ball exercises can assist in core instability by retraining and strengthening of these muscles in a functional range.
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Exercise Ball Research
Below you will find various exercise ball research abstracts pertaining to exercise ball exercises and back stability:
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Exercise Ball and Back Pain
We will explain the use of the exercise ball and back pain. A lumbar stabilization program is a routine of back exercises designed to teach strengthening and flexibility in a pain-free range.
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Yoga Ball Chair
If you're looking for a seating alternative you may have learned about the yoga ball chair.
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Birth Ball
The exercise ball is known in maternity wards as the "birthing ball" or "birth ball", and many women, once they've experienced it, wouldn't consider going through labor without one.
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Birth Ball Tips
This page is dedicated to birth ball tips. I'd like to hear from women around the world about how they use their birth ball and the benefits.
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Exercise and Pregnancy
I'm approached regularly by clients who are pregnant or trying to become pregnant. Exercise and pregnancy can coexist.
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Sport Specific Exercise During Pregnancy
When choosing sport specific exercise during pregnancy, it is important to evaluate the risk of falling.
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Post Pregnancy Exercise
Prior to beginning any post pregnancy exercise program after a pregnancy it is important to obtain clearance from your family doctor.
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Strength Training on the Exercise Ball
If you've reached a plateau in your strength training, you may need to strengthen your stabilizers using exercise ball exercises to push past that sticking point.
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A Swim Workout Needs to Include Exercise Ball Exercises
A good swim workout includes a dry land program that incorporates exercise ball exercises to strengthen the core musculature.
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Exercise Ball Exercises for Golf
The best golf workout includes technical training, strength and endurance training, core stability training with exercise ball exercises for golf
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Exercise Ball Exercises for Hockey
The best hockey workout includes cardiovascular components to train the appropriate energy systems, technical training, strength and endurance training as well as exercise ball exercises for hockey
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Exercise Ball Exercises for Skiing
Give yourself 4 to 6 weeks to train with these exercise ball exercises for skiing before heading out
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Exercise Ball Exercises for Throwing
Exercise ball exercises for throwing are important as force is transferred from the ground, up through the lower extremities, across the shoulder.
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Exercises for Scuba Diving
Exercise ball exercises for scuba diving will help your propulsion, maximize your down time, and help prevent injuries.
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About me
about me
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Related Websites
Here is a list of related websites:
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Exercise Ball Exercises Disclaimer
The exercises provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, or product.
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Exercise Ball Comments
Leave comments on your experiences with the stability ball, or tell us about what you like about the exercise ball.
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