Use Physioball Training to Increase Strength, Improve Balance | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Use Physioball Training to Increase Strength, Improve Balance

April 26, 2011

Must See Strength Training Videos

Physioballs, a staple in nearly every training facility, are popular with athletes looking to sculpt six-pack abs, but their benefits go well beyond developing beach muscles.

Their primary advantage is their innate instability. Since they tend to roll during use, they force you to engage stabilizer and core muscles to control your body and prevent the ball from rolling when performing exercises like Push-Ups or Split-Leg Squats. The result is increased strength and balance, which directly translate to on-field skill improvements.

Although physioballs are valuable training tools, they should augment, not replace, a weight lifting program. They will help you develop muscle size, strength and speed, while also increasing balance and stability.

Implement the following exercises in your own program.

Physioball Push-Up

  • Assume push-up position with hands on sides of physioball and feet on ground
  • Lower with control until chest barely touches ball
  • Push up on ball until arms are straight

Sets/Reps: 3x8-10

Physioball Split-Leg Squat

  • Assume split-leg stance with top of rear foot on physioball
  • Squat until top of front thigh is parallel to floor
  • Keep knee behind toes and maintain good posture with shoulder blades squeezed together
  • Drive up into start position

Sets/Reps: 3-6x5-8, each leg

 

Physioball Wall Squat

  • Place physioball between lower back and wall
  • Begin in stance slightly wider than shoulder width
  • Lower with control until tops of thighs are parallel to the floor
  • Keep knees behind toes
  • Drive up into start position

Sets/Reps: 3x10-12

For more inspiration, view additional physioball exercises here.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,945,678
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,316
Evan Longoria's Hitting Drills
Views: 9,797,543

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

4 Simple Golf Core Exercises to Increase Your Driving Distance

Every driving range in America that you go to and listen for 5 minutes you will hear "I crushed my drive" or "I played okay but on the 13th hole I hit a...

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

These 3 Single-Leg Movements Will Improve Your Squat Technique

5 Ways to Get a Higher Vertical Jump

How to Improve Shoulder Strength and Flexibility

The Best Single-Leg Exercises for Youth Athletes

How Often Should You Vary Your Exercise?

4 Deadlift Variations to Increase Your Pull

How NOT to Perform a Pull-Up (With Fixes)

Improve Soccer Agility with Lateral Strength Exercises

Develop Core Strength for Throwing

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Bench Press Grip Guide: How Hand Placement Changes the Exercise

12-Week Resistance Band and Chain Workout

Perfect Your Squat Technique With the Unloaded Squat

7 Ways to Work Out Competitively Without CrossFit

Mike Boyle's 5 Tips for More Effective Workouts

5 Exercises to Develop Soccer Power

3 Simple Strategies for a Better Workout

How Strength Training Changed Rory McIlroy's Game

6 Gym Machines That Are Actually Worth Your Time

Master the Lateral Lunge to Improve Your Hockey Stride

Putting Together an Off-Season Workout for Point Guards

7 Farmer's Walk Variations for Improved Core Strength

A Better Way to Train Your Core

Build Max Power With These Pulling Exercises

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Reach New Training Heights With Resistance Band Exercises

3 Tricks for a Stronger Front Squat

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7 Best Lower-Body Strengthening Exercises

Use Eccentric Lifts to Increase Size and Strength

Posterior Chain Fixes to Improve Your Game

10 Ways to Get Stronger With a Sandbag

Never Bench Press With Your Feet in This Position

Increase Your Explosiveness with the Power Curl

How Functional Training Has Overly Complicated Strength Training

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

How to Design a Greco-Roman Wrestling Training Program

Dominate Your Bench Test With This Strategy

7 Strategies for Faster Workout Recovery

3 Post-Activation Potentiation Combos for Explosive Strength

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Prevent ACL Injuries With This Exercise

7-Exercise Core-Blasting Workout