2002 Physioball Supplement

• These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in
detail during the 2002 Reach for the Stars Seminar.

CORE STRENGTH

Physioball/ Sport Cord Rotational Exercise

A. Equipment needed: physioball, sport cord, wall bracket or door to anchor sport cord.
B. Anchor the sport cord to a wall bracket or door (you can also have a partner hold the cord
to help anchor).
C. Take the other end of the cord and walk out away from the wall until band is at the desired
tension. Sit on the physioball facing the attachment site.
D. Rotate 90 degrees to one side and grab the cord with both hands. The band will pull you a
little to the side it’s anchored to, so tighten your abs to avoid a loss of balance.
E. Keep your arms straight and shoulder height, slowly pull the cord across your body without
leaning to the side.
F. Maintain perfect posture, slowly let the cord come back to the starting position and repeat.

Exercise Tips
1. Maintain contracted abdominals throughout the exercise.
2. To advance the exercise pick up one foot while you perform the exercise.

Perform 3 sets of 15-20 reps on each side. Twenty second rest between sets.

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

1
Supine Bridge
A. Sit on the physioball. Now walk your feet forward and recline on the ball.
B. Shoulders are in the middle of the ball and your feet are firmly on the ground (knees bent
at 90 degrees)
C. Hold out your arms in a “T” formation, and raise your hips off the ball.
D. Your back should be parallel to the floor and your knees bent at 90 degrees your feet flat on
the floor.
E. Shoulder blades should be in the center of the ball and you should be balanced.
F. Suck in your belly button towards your spine and hold the position for 15 seconds.
G. To advance the exercise try alternating leg lifts

Exercise Tips
1. Abdominals are contracted. Stomach should be firm and solid and not move up and down.
2. Once in the T formation imagine getting “skinny and tall” by contracting abs in and up.

Perform 4-6 sets holding each for 15 seconds

Advanced Swiss Ball Core “T” Drill

A. Lay flat on the floor with arms in a “T” formation, place heels on to the physioball while
keeping the legs together and straight.
B. Once you are balanced raise your hips up off the ground and try to keep your back straight.
C. Now that you are balanced on the ball with your back straight, contract your lower abs
(belly button to spine) and then tighten up (skinny and tall).

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

2
Exercise Tips
1. To advance the exercise: try doing it with one foot on the ball. This will improve
balance, coordination and core strength.

Perform 4-6 sets holding each for 15 seconds

Supermans
A. Lie prone over the ball with hands and feet on the floor. Keeping your feet on the floor.
B. Lift your arms and shoulders up so your body is in a straight line.
C. Hold 3 counts then lower back to the floor.

Perform 3 sets of 10-15 reps. Twenty second rest between sets.

Swimmers
A. Lie prone over the ball with hands and feet on the floor.
B. Lift right arm and left leg up even with your body, lower to the floor then lift left arm and
right leg and lower.
C. Continue this sequence until you have done 10 total repetitions.

Perform 3 sets of 10-15 reps. Twenty second rest between sets.

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

3
Walkouts
A. Lie prone on the ball with hips on the ball and arms straight with hands on the floor.
B. Walk out from the ball on your hands keeping your body perfectly straight like a plank until
you reach your ankles.
C. Hold this position 10 counts then walk your hands and body back to starting position.

Exercise Tips
1. Keep knees straight.
2. Do not rest on your shins.

Perform three sets of 6-8 repetitions. Twenty second rest between sets.

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

4
 STRENGTH

Physioball Single-Leg Squats

A. Place one foot on the ball, and one foot flat on the floor. The ball will be behind you.
B. Foot placement on the floor should be approximately 1 – 3 feet out away from the ball,
depending upon the leg length of the skater.
C. With hands to your side and torso straight, drop the hips toward the ground, bending the
front knee to a 90°angle, thigh is parallel to the floor.
D. Return to the starting position and continue to perform the exercise to a desired number of
repetitions. Switch Legs.
E. To increase resistance, a barbell or dumbbells may be used.

Exercise Tips
1. The foot that is on the ground must remain flat.
2. Do not let the knee extend over the toes.
3. With the leg/foot on the ball, try to remain balanced with foot in contact with the ball.

Perform 3 sets of 8 – 10 repetitions per leg, rest 1 – 1.5 minutes between sets.

Physioball Push-Ups
A. Roll across the stability ball with feet on the ball and hands on the floor, simulating a push-
up position across the ball.
B. Try to flex ankles, with toes on the ball.
C. Torso must be straight, there should be a straight line on the head, shoulders, hips and
legs.
D. By bending your elbows, lower your body towards the floor.
E. Abdominals and back must be straight and not sagging.
F. Extend the arms out to push your body back to the start position.
G. This exercise can be modified if too difficult. Begin with the ball at your hips then progress
to thighs and finally to the shins.

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

5
Exercise Tips
1. Make sure that your hands on the floor remain flat and pointing straight ahead.
2. Relax your head, keep in a neutral position, and always keep torso in a contracted, straight
line, on each repetition of the push-up.

Perform 3 sets of as many push-ups as you can do per set, for all 3 sets (range of 8 –
15 reps). Remember, you must maintain correct technique for all sets and
repetitions. Rest 1 – 1.5 minutes per set

Physioball Dumbbell Shoulder Press

A. In a seated position on the stability ball, hold a pair of dumbbells just above the shoulders.
B. Palms facing straight ahead.
C. Feet must be flat on the floor, torso remains straight, head up, shoulders square.
D. The exercise movement involves extending the dumbbells in a pressing motion upward,
moving straight up vertically.
E. Lower weights, with control, back to the start position to finish the repetition.

Exercise Tips
1. Torso must remain erect, with good posture.
2. Extend the arms all the way overhead. The upward press of the dumbbells must be done in
a slow, controlled movement.
3. Maintain balance on the stability ball with the feet/legs and hips.

Perform 3 sets of 8 – 15 repetitions. Rest 1 – 1.5 minutes between sets

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

6
 FLEXIBILITY

Back & Shoulder Stretch

A. Kneel behind ball and place hands on top of ball with arms extended.
B. Sit down on heels and allow spine to relax and curve forward.
C. Roll ball forward, allowing hips to rise slightly, keeping chest low to the floor.
D. Roll the ball slightly to the left and hold, then repeat to the right and hold.

* Starting position is with arms

on top of the physioball and
chin pressing towards the
ground.

Exercise Tips
1. Move hands on ball as it rolls forward so arms remain straight.
2. Keep head between arms and eyes focused on the floor.

Hold initial position for 20 – 30 seconds. While rolling side to side hold an additional
10 seconds on each side. Stretch may be done several times a day

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

7
Side stretch
A. Kneel next to the ball, placing outside leg to the side and hands on top of the ball.
B. Lie sideways over the top of the ball and let the top arm hang over head.
C. The top leg should be in front and the bottom leg behind as the feet press into the floor
allowing the body to roll over the ball sideways.
D. Relax the weight of body on ball and keep body in line so that only side touches ball.
E. With the arms, grab the top wrist with the bottom arm and gently pull through the stretch.

Exercise Tips
1. Keep feet planted on floor once knees start to extend.
2. Inside leg may stay in kneeling position if need be as outside leg extends.

Hold this stretch for 20 – 30 seconds. Repeat on other side. Stretch may be done
several times a day

Back Arch
A. Sit on ball. Walk feet forward, while leaning body back onto ball.
B. Let the ball roll up the spine to mid-back as hips sink into a squatting position.
C. Straighten knees and reach arms over head at the same time, till hands touch the floor.

Exercise Tips
1 Keep feet planted on the floor once knees start to extend.
2 Make sure ball is supporting the back.

Hold this stretch for 20 – 30 seconds. If dizziness occurs shorten the time in full
extended stretch.

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

8
Piriformis Stretch ( Hip Extensor)
A. Lie on back on floor.
B. Place ball under knees and straighten them.
C. Bend one knee and place ankle on other leg right above the knee.
D. Roll ball toward body by bending straight leg.

Exercise Tips
1. Keep back flat on the floor.
2. Do not hold breath – breath comfortably

Hold stretch 20 – 30 seconds on each side. Stretch may be repeated several times
daily

BALANCE

Balance Hip Flexion

A. Sit on the ball with your feet shoulder distance apart. Keep your trunk upright, maintain a
pelvic tilt, and distribute weight equally.
B. Alternate legs as you perform hip flexion. Lift one knee and hold for a five count.
C. Return to a starting position and lift the other knee. Keep your eyes OPEN as you perform
this exercise.
D. Alternate legs as you perform hip flexion. Lift one knee and hold for a five count. The ball
should not move. Return to a starting position and lift the other knee.

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

9
Exercise Tips
1. Ball remains steady throughout exercise.
2. Keep your eyes CLOSED as you perform this exercise.

Perform each sequence 5 times holding each leg lift for a 10 second count

Balance Sitting
A. Sit on the ball with your feet a little wider than should distance.
B. Keep your trunk upright, maintain a pelvic tilt, and distribute weight equally.
C. Grip the ball using your feet, shins, and inner thighs.
D. You should be balancing with your feet off the ground.

Exercise Tips
1. Keep your head up and eyes forward while extending the leg.
2. You should be balancing with your feet off the ground.

Perform a hold for five count, alternate legs, repeat sequence 5 times

Balance Knee Extension

A. Sit on the ball with your feet shoulder distance apart. Keep your trunk upright, maintain a
pelvic tilt, and distribute weight equally.
B. Eyes are OPEN.
C. Alternate legs as you perform knee extension. Extend one knee and hold for a five count.
D. Return to the starting position and extend the other knee

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

10
Exercise Tips
1. As you extend leg the ball should not move.

Perform the sequence five times with eyes open and five times with eyes closed
holding extended leg position for a 10 second count.

Size Physioballs:
45mm – 4’ 7” – 5’ Skater
55mm – 5’ 1” – 5’ 6” Skater
65mm – 5’ 7” – 5’ 11” Skater

Special thanks to our skaters from South Suburban Ice Arena in Denver and our other models in
Illinois.

S:\Natl Programs\JNCHI02\physio exercisesgood.doc 02/11/021:57 PM ©USFSA

11