ROLL OUT THE BALL



GET ON THE BALL!

TOTAL BODY CONDITIONING WITH PHYSIOBALLS!

Stability ball training has been used in therapy and hospital settings for many years. In the past decade, we have found more and more uses for the “therapy” ball in personal training, group exercise and even the enhancement of many healthy and athletic individuals.

Resist a Ball is an educational ball training program developed in the early 1990’s by Mike and Stephanie Morris. Resist-a-ball explores the many different modalities of using the ball. The possibilities include flexibility and strength training, yoga on the ball and cardiovascular conditioning.

Resist-A-Ball can benefit everyone. Seniors improve their balance and stability; kids love to roll around on it using strength and short bursts of energy; athletes can be challenged by building strength and flexibility; and the physically inactive, sedentary group find the ball very useful for posture improvement and stress relief at their desks.

This session is an introduction to the Resist-A-Ball program and all the possibilities open to you, the teacher. Participants will find new, fun and exciting ways to incorporate the ball into their profession as well as their lifestyle.

Training/Core Stability on the Ball will improve…

• Strength

• Balance

• Posture

• Flexibility

• Coordination

• Body Awareness

I. Equipment

1. Choosing a ball

a. When seated, knees should be in line with your hips (90-degrees)

• 5 years old to 4’11” = ball size 45 cm, 18”

• 5’ to 5’5 = ball size 55 cm, 21.5”

• 5’6 “to 6’2” = ball size 65 cm, 25”

• 6’3” to 6”9” = ball size 75 cm, 29.5”

2. 2. Inflation: “soft” vs. “firm”

3. 3. Maintenance and care

4. 4. Exercise area: carpet vs. tile; BIG space; clean of sharp objects

5. 5. Music: any and all! 118 BPM recommended

6.

II. Challenging for everyone

1. Balance Challenge

• Narrow vs. wide stance

• One arm or one leg only

• Long lever/short lever

2. Dynamic Challenge

• Speed

• Range of Motion

3. Resistance Challenge

• Add weight(s)

• Extend more body off of the ball

• Narrow stance/wide stance

III. Special Considerations

• Skill level of students – balance and coordination

• High blood pressure

• Piercings (navel)

• Flexibility and strength of students

• Lower back problems

• Weak wrists

• Weak upper body

Basic Positions

• Seated

• Supine

1. Supine Incline

2. Supine with lumbar support or thoracic support

3. Supine with cervical support (bridge position)

4. Supine on floor with leg/ankle support

• Prone

1. Prone with trunk support (feet against the wall)

2. Prone hip support

3. Prone leg support

4. Prone arm support

• Standing on the floor

• Side lying with or w/o wall support

VI. Ball Rules

• Keep the ball under control – NO SILLY STUFF (throwing balls at anyone, kicking wildly, bouncing out of control)

• Stay in your own ball space

• Keep your body under control – small, slow movements

• Protect your head, especially prone on the ball

VII. Teaching Techniques

A. Skill Themes (balance, strength, flexibility, etc.)

B. Enhance Curriculum

1. fitness: muscular endurance, strength, flexibility

2. Perceptual motor skills: eye-hand, balance and posture, cross patterning, special awareness, etc.

C. Learning Centers – Station work

• Use posters at each station

• Use a theme: Example- Balance stations

Balance beam

Balance Boards

Balls: sitting, bouncing, prone balance: YOU ARE TEACHING HERE!

Stilts, Pogo Sticks

D. Whole Class Instruction

• Use as a warm-up and cool down: (seated, w/o bouncing)

1. shoulder shrugs, circles, alternating lifts

2. arm raises, bicep curls

3. hips side to side, hula hoop

4. feet march in place, toe taps, heel lifts, alternating

• Use as a flexibility lesson:

5. seated calf/hamstring stretch

6. seated torso stretch (golf, tennis)

7. supine spinal traction

8. seated figure 4 stretch

9. prone over the ball spinal traction

10. prone calf stetch

11. kneeling hip flexor stretch

• Use as a strength lesson:

1. Supine on floor abdominal curls with ball

7. 2. supine on floor elevated hip extensions (bridge)

• lift one leg off ball (balance challenge)

• lift one leg: write the alphabet with foot

• lift one leg – take off balance

8. 3. bridge with hamstring curls

9. 4. Prone walk-out and back: wheelbarrow

5. Prone walk-out write name with one foot; repeat other foot

6. Prone push up

7. Prone plank tuck and extend (prone curls)

8. “swim” and kick: flutter, breaststroke kicks, froggie kicks

• Use as an aerobic lesson: with bouncing!

Sitting on ball: feet wide and in front of the ball for stability and balance

1. Walking down and back up using stabilizer muscles; check for balance point; head shoulders and neck relaxed

2. Heel balancing side to side, back and forth

3. Lifts (Heel and Toe Lifts)

• Alternating heel lifts; lift both heels together

• Rt. Heel out and in; left heel out and in

• Both heels out and in together

• Heels side to side together

4. Bouncing; practice “STOP” on command; “Simon Says”; “Freeze Game”

` Bouncing and arm movements

• tap ball as you bounce

• “drum” legs as you bounce

• “clap”: hands, legs; out wide then together; front, back

• wingstretchers”

• “windshield wipers”

• arm swings

• boxing

• swimming

5. Bouncing and feet

• Jumping jack feet

• Step-touch

• Step-around (360-degree circle)

6. Arm and foot combinations

• Marching

• Swimming and toes

• Step-touch and clap

• Standing aerobic moves with ball

• Rhythms and Dance

1. “Macarena”

2. “Hokey Pokey”

3. “La Raspa”

4. Cha Cha Cha

• Ball Manipulatives

1. roll the ball to a partner: seated on floor, seated on ball, standing, be creative

2. travel with a rolling ball

3. Partners: ball between you and your partner’s tummies

MOVE with your partner; Back to back with ball;

Side to side with partner and ball; start on tummies and roll all the way around to backs

4. Bounce and catch, toss and catch, alternate bounce then catch

5. Bounce and clap, toss and clap

6. Touch the ground before catching 7. Dribbling: dribble tag; dribble tag with taggers using basketballs

9. toss and catch while seated on ball

10. Partners:

a. Supine/Incline with backs to each other

1) link wrists and stretch

2) link wrists and tuck knees lifting one foot, two feet

3) medicine ball pass overhead moving from supine/incline to bridge for strength

4) “superman” stretch with partner help

b. supine/incline partners face each other

1) link wrists and “row a boat”

2) medicine ball throw

c. Prone on ball:

1) push-up on ball: partner’s balls support each other

2) “wring the dishrag” using 2 balls

3) “Ab Roller” using 1 ball

4) link wrists: “superman stretch”

d. supine on floor: partners feet in middle

1) 1 ball: reach through legs and toss ball to partner who catches between legs then takes ball in hands and tosses back to you

2) partner bridges: 1 ball

3) partners sit: push one ball between feet (resist each other)

4) 1 partner lies on back, holding other partner’s ankles: standing partner hands ball to lying partner’s lifted feet; partner must lower close to ground then lift back up again to standing partner

e. “Chinese get-up”

VIII. Conclusion

IX. References, Resources

Resist-A-Ball Program and Training

4507 Furling Lane, Unit 202, Destin, Florida 32541

1-877-269-9893,

Spalding, Anne/Linda Kelly/Janet Santopietro/Joanne Posner-Meyer, Kids on the Ball, Human Kinetics, c. 1999.

SPRI Products, Inc. 1026 Campus Drive, Mundelein, IL 60060, , 1-800-222-7774

*Resist-a-Balls, all sizes

*CORE Team Training Videos, Modules 1-5

*Get on the Ball Video

Ball Dynamics, Inc. 14215 Mead St. Longmont, CO 80504, , 1-800-752-2255

*Gymnic Balls, all sizes

*Fitball International Program and videos

Kathy Dean, physical education and Wellness Specialist, pre-K – 98+

Resist-a-ball ™ Master Trainer

ksdean@

(317) 522-8855

Training available upon request*

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