Agility Ball Drill
Perform the Agility Ball Drill to enhance your coordination and agility. This drill involves quick movements and changes of direction while using a stability ball.
- Start by standing with your feet shoulder-width apart, holding the stability ball in front of you.
- Quickly pass the ball from one side of your body to the other, maintaining a low center of gravity.
- Incorporate lateral shuffles or forward and backward movements while passing the ball.
- Continue for a set duration or number of repetitions, focusing on speed and control.
How to perform the Agility Ball Drill
- Set up. Set up in a stable, balanced starting position appropriate for the Agility Ball Drill using your stability ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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