More core stability drills but with the use of a Swiss ball. These drills are tough as hell but once mastered, are very rewarding and a great benefit to your regular core training.
Superman: Core Stability
* Balance on ball on all fours.
* Extend one hand forward so arm parallel with ground.
* Extend opposite side leg straight back until parallel with ground.
* Hold for a second or two.
* Return to start and change sides.
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Kneeling Balance: Core stability
* Kneel on ball, once balanced ensure full postural extension.
* Should be straight line through knee to hip to shoulder.
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Standing Balance: Balance And Core Stability
* Get into all four position.
* Move one foot into a stable position on ball.
* Swiftly in one action move other foot onto ball (hands still in contact - though can be done without)
* Remove hand and stand up.
* Once standing, hold and balance as still as possible for set periods of time.
NB: Is fiddly to start off with but with practise is a great exercise.
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Balance Squats: Legs And Core
* Get into standing position as above.
* Bend knees keeping back straight.
* Go as low as possible in a slow and controlled manner and return to standing position.
* Repeat.
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Jumping Into Balance: Core Stability, Balance And Precision
* Hold ball in one hand so it is stationary.
* Jump up and onto ball with soft but determined landing.
* Use abs to hold position.
* Control your movement and stand stand up maintaining your balance.
NB. For the first few attempts, try jumping on so feet make contact momentarily and then jump off immediately, without trying to maintain the balance. The dynamic of the ball can be unpredictable at first and takes getting used to. It is also advised to practise this on a matted area until mastered.
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Jumping Balance With Weight: Core Stability, Balance And Precision
* As above but with weight, which completely throws your balance.
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Weighted Squats: Legs And Core
* As with regular squats but with added weight. * Get someone to pass you the weight until you can jump or climb on with a weight.
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Wood Chops: Obliques, Shoulder And Legs
* Stand on ball with weight held out in front at arms length.
* Squat and twist to one side allowing weight to drop near foot.
* Explosively stand up and twist to opposite side allowing weight to come up at around head height.
* Repeat equally for both sides.
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More About The Authour - Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc Honours degree in Molecular Genetics from King’s College London, and is a qualified teacher, with a Post Graduate Certificate in Education. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts. Sean’s personal website can be found at www.commandoconditioning,com Our intention is for the information here to be used as an open resource, so anyone wishing to use our material on their own websites may do so. All we request is that a courtesy email is sent to us first at parkour@urbanfreeflow.com and that a link back to Urban Freeflow is provided and a credit given to the author of any articles used.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com website are provided for informational and educational purposes. This includes any videos, fitness programs, fitness workouts and general articles. In no event shall Urban Freeflow or any individual or company involved with the development of these articles be liable for special, indirect, incidental or consequential damages of any nature, including but not limited to personal injury, loss of anticipated profits or claims from third parties. If you are unsure about your fitness levels, please consult with a doctor before you carry out any exercises demonstrated here.
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Awesome thanx for the tips
That is crazy hard, yet amazing. Can’t get my ball to stay still lol..