Stability ball core exercises are a necessary component of any serious MMA training or combat fitness program. Pushing off an unstable surface requires upper body stability, particularly from the wrist, elbow, and shoulder joints. A weakness in any of these areas can compromise the whole movement and lead to injury.
Whether striking an opponent 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 food chain for improving core stability throughout the entire body.
The following stability ball core exercises can be implemented into any MMA training, BJJ training, MMA fitness, or combat fitness workout routine. They range in difficulty 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 advanced stability ball core exercises like these, you will develop amazing core strength and stability.
Having a well developed core improves almost every aspect of your overall physical ability including strength, power, and stability. If you've trained your core, especially as part of BJJ/MMA training or for combat and MMA fitness, you'll definitely know how good it feels to have functional core strength and stability.
New to functional core exercises? Don't worry. Just start off slow and try the modified versions of these stability exercises. I've listed the modifications below to allow you to safely and effectively work up to full difficulty.
How to Perform Stability Ball Push-up
Assume push-up position with both arms fully extended on stability ball. Position hands slightly outward so that thumbs are pointing at about a 45 degree angle away from your body. Slowly descend then push up focusing on maintaining control during 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 highest point of launch, immediately place both arms (semi-extended) back onto the ball and hold until you have full stability and arms fully 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 can without losing control. Once you reach that point immediately take your arms out from underneath you and fall on the ball. After you are fully balanced, repeat the same motion.
How to Perform Reactive Stabilization (One-handed variation)
A more advanced and highly difficult variation involves achieving reactive stabilization with a single arm. Even if you have great functional core stability and strength, this exercise will be difficult and may take several tries to just complete one. This is definitely one of the more advanced stability ball core exercises out there, but the benefits are well worth practicing it over and over.
Here is a brief description on how these stability ball core exercises can improve your combat and MMA conditioning:
Physiological and functional training benefits for jiu jitsu and MMA
* Increases upper body stability and strength
* Keeping opponent down during escape attempt
Physiological and functional training benefits for wrestling and MMA
* Increases upper body stability and strength
* Pinning down opponent during scramble
* Scrambling from being down on all fours
http://EzineArticles.com/?expert=Chris_Collora
Whether striking an opponent 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 food chain for improving core stability throughout the entire body.
The following stability ball core exercises can be implemented into any MMA training, BJJ training, MMA fitness, or combat fitness workout routine. They range in difficulty 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 advanced stability ball core exercises like these, you will develop amazing core strength and stability.
Having a well developed core improves almost every aspect of your overall physical ability including strength, power, and stability. If you've trained your core, especially as part of BJJ/MMA training or for combat and MMA fitness, you'll definitely know how good it feels to have functional core strength and stability.
New to functional core exercises? Don't worry. Just start off slow and try the modified versions of these stability exercises. I've listed the modifications below to allow you to safely and effectively work up to full difficulty.
How to Perform Stability Ball Push-up
Assume push-up position with both arms fully extended on stability ball. Position hands slightly outward so that thumbs are pointing at about a 45 degree angle away from your body. Slowly descend then push up focusing on maintaining control during 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 highest point of launch, immediately place both arms (semi-extended) back onto the ball and hold until you have full stability and arms fully 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 can without losing control. Once you reach that point immediately take your arms out from underneath you and fall on the ball. After you are fully balanced, repeat the same motion.
How to Perform Reactive Stabilization (One-handed variation)
A more advanced and highly difficult variation involves achieving reactive stabilization with a single arm. Even if you have great functional core stability and strength, this exercise will be difficult and may take several tries to just complete one. This is definitely one of the more advanced stability ball core exercises out there, but the benefits are well worth practicing it over and over.
Here is a brief description on how these stability ball core exercises can improve your combat and MMA conditioning:
Physiological and functional training benefits for jiu jitsu and MMA
* Increases upper body stability and strength
* Keeping opponent down during escape attempt
Physiological and functional training benefits for wrestling and MMA
* Increases upper body stability and strength
* Pinning down opponent during scramble
* Scrambling from being down on all fours
http://EzineArticles.com/?expert=Chris_Collora