STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Physioball Dead Bug

Who Does It

Jordan Eberle, Edmonton Oilers right wing

Sports Performance Benefits

Holding the physioball forces your core muscles to engage when you lower your arm and leg. You strengthen your upper abs, lower abs and deep core muscles simultaneously, improving your ability to generate power. The move also help you develop better balance.

How To

• Lie on your back and hold a physioball above your torso with your hands and knees.
• Simultaneously extend your right arm and left leg.
• Return your arm and leg to the physioball, then perform with your other arm and leg.
• Continue in an alternating fashion for specified reps.

Sets/Reps: 2-4×10-12 each side

Coaching Points

• The knee holding the physioball should be bent at 90 degrees.
• Maintain pressure on the physioball throughout the exercise.
• Move slowly and deliberately.