Stability Fitness Ball

Stability ball core exercises are a necessary factor of any severe MMA training or combat fitness program. Pushing off an unstable surface requires upper body stability, in particular from the wrist, elbow, and shoulder joints. A weakness in any of these areas may compromise the whole motion and lead to injury.

Whether striking an contestant or controlling him/her on the ground, stability and strength of these joints is of utmost importance for effective performance and injury prevention. As far as functional core exercises go, the stability ball pushup and reactive stabilization are at the top of the feed chain for bettering core stability all around the entire body.

The following stability ball core exercises may be imposed into any MMA training, BJJ training, MMA fitness, or combat fitness workout routine. They range in difficultness with the one-handed reactive stabilization being the most difficult, as you will see in the video below. The good news is that after doing more innovative stability ball core exercises like these, you will construct aweinspiring core strength and stability.

Having a well devised core improves almost each aspect of your overall physical capacity including strength, power, and stability. If you’ve trained your core, specially as percentage of BJJ/MMA training or for combat and MMA fitness, you’ll unquestionably know how good it feels to have functional core strength and stability.

New to functional core exercises? Don’t worry. Just commence off slow and try the altered versions of these stability exercises. I’ve listed the modifications underneath to concede you to safely and efficaciously work up to full difficulty.

How to Perform Stability Ball Push-up

Assume push-up position with both arms totally extended on stability ball. Position hands more or less outward so that thumbs are pointing at in regards to a 45 degree angle away from your body. Slowly descend then push up focusing on preserving control for the duration of the entire motion.

Easier version – Perform stability ball push-up with knees on the floor.

How to Perform Reactive Stabilization (Two-handed variation)

To add some spice to the stability ball pushup, at the top of the push-up position, fall freely on top of the ball landing on your chest. This will propel you upwards. As soon as you reach the most eminent point of launch, without delay place both arms (semi-extended) back onto the ball and hold until you have full stability and arms wholly extended. This is called reactive stabilization, a term MMA strength and conditioning coach J.C. Santana created.

Easier version – Lay on stability with arms out of the way. Push off stability ball using both hands and push up as high as you may without losing control. Once you reach that point without delay take your arms out from beneath you and fall on the ball. After you are completely balanced, repeat the same motion.

How to Perform Reactive Stabilization (One-handed variation)

A more innovative and highly difficult variation involves achieving reactive stabilization with a single arm. Even if you have outstanding functional core stability and strength, this exercise will be difficult and may take various tries to just finish one. This is unquestionably one of the more modern stability ball core exercises out there, but the gains are well worth practicing it over and over.

Here is a brief description on how these stability ball core exercises may improve your combat and MMA conditioning:

Physiological and functional training gains for jiu jitsu and MMA

• Increases upper body stability and strength
• Keeping contestant down for the duration of escape attempt

Physiological and functional training gains for wrestling and MMA

• Increases upper body stability and strength
• Pinning down contestant for the duration of scramble
• Scrambling from being down on all fours

Stability Fitness Ball Photo

Stability Fitness Ball Image

Stability Fitness Ball Pic