Stability Ball Wrestling (I)

STABILITY BALL WRESTLING   A variation of Standing Partner Core Bracing, this exercise adds a reactive component to core stabilization. The ability to quickly and efficiently brace core muscles in response to outer stimuli is an important tool to improve balance, agility, and strength against opponents while protecting the spine, knees, and hips from injury. 

1. Partners stand facing one another, knees bent, hips back, shoulders back, and feet a little wider than hip distance. Both partners engage the core by tightening muscles as if expecting a punch to the gut.
2. Partner A holds a stability ball in front, elbows in tight to sides.
3. Partner B tries to move the Stability Ball in irregular patterns (up, down, right, left) as Partner A resists the movements. 
4. Continue for 10 to 20 seconds; then switch positions and repeat.