Jul 19, 2018Having a Ball
When your athletes walk into the weight room, they probably expect to work with dumbbells, barbells, and maybe even treadmills or ellipticals. What you and your athletes might not realize is that there is one piece of equipment that can have just as much benefit and is extremely versatile — the physio ball. Also known as an exercise ball, balance ball, and swiss ball, physio balls are an affordable item that can be used by athletes in any sport and of any level.
In an article for the International Youth Conditioning Association (IYCA), Utah State University Assistant Strength and Conditioning Coach Joe Powell explains that the physio ball is not ideal for general strength and power work as it is an unstable surface. But there are many ways that it can be used for strength training when concentrating on the core, the posterior chain, and inner thigh strength. If the core is where your athletes need to focus, consider adding a rollout, P-Ball exchanges, knee tucks, or prone marches to their programming.
If you are planning a session focused on the lower body, Powell suggests using exercises such as rear foot elevated squats, the groin push away, or the single-leg curl. For the upper body, he recommends movements such as wall slides and rippetoe extensions. If you’re looking for a different way to implement physio balls, they can also be used to help athletes who are going through rehab from an injury as it activates deep or weakened musculature.
“It is also used as a prehab or injury prevention tool when placed into a training program,” writes Powell. “The physio ball relies on the athlete to activate specific musculature used for balance and stabilization and therefore, can be used for pre-activity activation as well. Common musculature that can be activated via stabilization are the transverse abdominis, multifidi group and the hip rotators.”
When implementing physio ball exercises into a program, it is possible to modify exercises by including other equipment such as dumbbells. However, Powell stresses the importance of taking great care when doing this as athletes are working with a very unstable surface. He also explains that the physio ball doesn’t just have to be used to build strength and power exercises. Instead, it can also be helpful in training athletes on correct technique and posture.
“A great modification for usage is to teach certain exercises such as a squat,” writes Powell. “When the physio ball is against the wall it allows for a beginner, or someone who needs no added resistance, to achieve appropriate depth while still being supported by the ball.”
Check out this video from IYCA to see this variation in action.
When should athletes engage in physio ball exercises? According to Powell, they are best used late in a workout and after explosive lifts or multi-joint strength/power exercises. He also explains that they are usually used for accessory work and can be great for circuit training.
“The majority of the exercises utilizing the ball will be bodyweight, and experienced athletes can do higher-rep schemes to reach volitional failure,” writes Powell. “Depending upon training age and caliber of athlete, the physio ball may be purposefully used earlier in a workout to fulfill needs that benefit proprioceptive qualities.”
