Swiss Ball Balancing for Stability
Balance is a key component of total body fitness. Unfortunately, it is something that is often overlooked in favor of strength. In my opinion, however, strength without control is not worth all that much.
Developing good core stability will aid in balance in most situations and vice versa. It’s unlikely to have one without the other.
One way to work on this aspect of your game is to use a stability ball (or swiss ball as they are often called). The swiss ball is a pretty standard piece of equipment in gyms nowadays and a lot of folks have them at home too.
Start by sitting on a ball and then try to lift one leg in the air. Most people will be able to do this relatively easily. Getting both feet up while on the ball is a little bit more of a challenge but should still be doable for most people with some practice. Once you can get both feet up for a few seconds then try to get into a cross legged position. Using your hands to stabilize the ball is going to help a lot so try to challenge yourself by going hands free once you get your legs up.
The next part in the progression is to attempt to balance on your shins. Again, use your hands to start and then try to take them off. It’s best to have a spotter assist you when first trying this.
Once you get comfortable balancing on your shins, try standing on the ball. Then when you get comfortable standing, try performing squats. While this might seem impossible to you at first, I assure you, like everything else, if you practice enough, you will get it eventually. Then you can find a new challenge!
Watch the segment below to see how:
