This strength and conditioning program is designed for athletes wanting to improve their:
Balance
Coordination
Proprioception
Kinesthetic awareness
Strength
Stability

Using an unstable surface such as a stability ball is a great way to elicit a greater neuromuscular stimulation than basic exercises on the floor. While these exercises are not going to help you build big muscles (body builder style!) they will help improve your stability and control of movement. Improving your core strength and stability (and by core we mean your whole body really) will help you have a more fluid and coordinated functional movement pattern for all sports activities.

Ensure you are using the correct size ball for your height. Balls generally come in 10cm increments from 45cm to 85cm. A rough guide is if you sit on the ball your thighs are then parallel with the ground / knees are at 90 degrees.

This program is split into 3 phases. The first phase is our foundation phase, where we work on learning some key movements/exercises with a focus on stabilisation and isometric exercises. The second phase is the dynamic stabilisation phase, where we introduce more movement into the exercises. The third phase includes more advanced exercises.

All the exercises come with a youtube demonstration.

The plan is set to have 2 workouts each week Tuesday and Friday. However you can increase this to 3 workouts a week if you so wish. Each workout will take around 20minutes to complete (adjust the time to give yourself more rest if required). Guidelines for sets and reps are given, however focus on learning quality of movement and control rather than squeezing out that final few reps with bad form.

Once you have completed this program you can either repeat the routine but add extra hold duration or repetitions, or try one of the other core / strength routines we have available.