Monday, September 20, 2010

You Speak - We Listen - Rotation With a Balance Ball

We received an anonymous comment on one of the previous posts which showed LPGA Pro Liz Janangelo performing a floor exercise to develop greater rotation.

Anonymous said, "You should put a 65cm Orange Balance Ball under her legs for better support".

That was a great observation but, Liz performing the exercise in that manner was on purpose and meant to add more resistance and really work her abs.

Because you were so observant...we decided to show Coach Joey D performing three variations of the exercise in the manner on which you commented.

1. This first one is called "One Leg Over". Start with the Balance Ball tucked tightly between the calf and hamstring of your right leg. The other side of the ball should be resting on the inside of your quadricep muscle just above the knee. Keep your arms out to the side with your palms down.
Drop your right leg as far to the right as possible to get a great stretch, then bring the ball as far over to your left as possible with your shoulders continuing to be in contact with the floor. Do 8 - 10 reps on each leg. Remember to breath in on the opening and breath out while rolling into the stretch. That will help you stay relaxed to go just a bit farther each rep.

2. The next one is called the 10-2 Roll. Lye on your back with your legs on the ball. Separate them to be at approximately 10 o'clock and 2 o'clock. Try to keep the ball well tucked between your calf's and hamstrings.
Keeping your shoulders and hands firmly on the floor, roll from side to side going as far as you can to get the most rotation possible. Repeat this roll 8 - 10 times to each side.

3. The final movement pattern is the variation which Anonymous requested. This requires a weight of 5 - 10 pounds depending on your individual strength. It is basically performed just like the 10 - 2 Roll except that you will be holding the weight in your hands and moving it in opposition to your legs.
Build up to 10 reps on each side. This one will really work your abs as well as your rotation.

Give these a try to get flexible and strong at the same time.

Good Luck
The GolfGym Team


Anonymous Anonymous said...

Looks like fun, I am going to get a balanceball today!

11:09 PM  
Anonymous Anonymous said...

How many times are you guys gonna show the same exercise? We've see this balance ball routine ten times already! Give us something new!

And what happened with JOEY D and all his from the road updates? All you guys do is try to sell us stuff now. I miss the behind the scenes stuff. Just saying.

Richard Madison
Valdota, GA

10:58 AM  

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