LIFT: STABILITY BALL V-UPS

FOCUS / PURPOSE: ABDOMINALS, CORE STRENGTH

EQUIPMENT: STABILITY BALL

TECHNIQUE
1. The athlete should begin while lying flat on his back with his arms reached out behind his head and with his palms facing upward.
2. The athlete should be holding a stability ball with pressure applied from his ankles onto the ball to hold it in place.
3. The athlete will begin by raising the ball upwards with his legs and by raising his arms upward simultaneously.
4. Once the legs are at a 90 degree angle and the ball is directly over the athlete’s hips, he will grab the ball with his hands and lower his arms and legs back towards the floor.
5. The athlete will then raise his arms and legs again and he will pass the ball back to his legs when his legs are again at a 90 degree angle.

COACHING POINTS
1. The athlete needs to bring the ball all the way up. He does so when his legs are at a 90 degree angle.

STABILITY BALL V-UPS WORKOUT
1. Development Phase – 3 sets
Week 1: Repetitions for each set – 8, 8, 8
Week 2: Repetitions for each set – 9, 9, 9
Week 3: Repetitions for each set – 10, 10, 10
Week 4: Repetitions for each set – 11, 11, 11

Click here for video showing how to properly perform the stability ball v-ups.

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