The Essence of Stability Ball Training Companion Guide

The Essence of Stability Ball Training Companion Guide provides you with the most comprehensive collection of stability ball exercises ever assembled. JC Santana takes you through the complete progression spectrums for all body parts. All exercises are illustrated by body parts and in order of difficulty from the easiest to the most complex. An excellent programming section also provides some great ideas for workouts and circuit classes. If you need a stability ball book, this is the one!

Table of Contents

 Pages      Chapter Contents

iii               About The Author

iv              Acknowledgments

v              Table of Contents

1             Purpose of This Book

2             A Brief History of the Stability Ball

4             Diversity of Settings, Populations and Applications

6            The Science and Practice of Stability Ball Training

11           Basic Anatomy of the Body's Core

18           Progressive Resistance and Flexibility on the Stability Ball

20           Stability Ball Training Safety Issues

23          Basic Teaching Cues and Recommendations

27          Progressive Resistance and Flexibility on the Stability Ball

31         Complimentary Equipment

33         Stability Ball Training: Application and Integration

              Three Tier Integration System

• Warm-up
• Build-up
• Unloading

38         Stability Ball Programming

• Preparation considerations
• Flexibility application and protocols
• Warm-up application and protocols
• Build-up application and protocols
• Unloading application and protocols
• Transitional application and protocols

• Beginner
• Intermediate
• Advanced
• Circuit application and protocols
• Sample stability Ball circuit
• Integration into a traditional program

62      Conclusion

63      EXERCISE APPENDIX

• Flexibility
• Chest
• Shoulders
• Back
• Balance and Stability
• Legs and Hips
• Total-Body Compounds
• Abdominal and obliques
• Hip extensors and lumbar
• Hip flexors and Abdominals

197      ARTICLE APPENDIX

• The Essence of Stability Ball Training
• Core Training: Training From the Inside Out! Part I
• Core Training: Training From the Inside Out! Part II
• Core Training: Training From the Inside Out! Part III