Mini Ball Week

Class Type: Instructor Education / Ideas for Conditioning Classes
Duration: 7 minutes 45 seconds
Format: Demonstration and discussion of mini ball-based strength, balance and mobility exercises
Purpose: To provide instructors with creative mini ball variations for conditioning and circuit classes
Music Tempo Used: Move 40:20 by Pure Energy Music

Class Breakdown and Exercise Ideas

1. Plié with Mini Ball Hold (Standing)

• Setup: Heels together, toes turned out, arms extended forward

• Movement: Slow plié down for two counts and rise for two counts

• Variations:

  • Speed up tempo

  • Arm line changes (overhead, across body, circular sweeps)

  • Add a pull across the midline for oblique activation

2. Single-Leg Bridge with Foot on Ball (Supine)

• Setup: Both feet on mini ball, knees close together

• Movement:

  • Bridge lift

  • One leg lifts, hold, and return

• Challenge: Core stability and glute engagement on an unstable base

• Tip: Reset between sides for control

3. Ball Between Knees – Squat with Rotation (Standing)

• Setup: Ball squeezed between knees

• Movement Pattern:

  • Squat

  • Rotate torso to one side

  • Squat again → rotate opposite

  • Add heel lifts after squats for ankle strength

4. Balance Challenge – Ball Placement with Arm Reaches

• Setup: Standing, moving the ball around

• Drill:

  • Place ball in different positions on the floor

  • Touch shoulder → lift arm

  • Pick ball up and move to a new spot

• Goal: Improve balance, proprioception, and coordination

5. Core Tap Downs with Ball Under Sacrum (Forearm Support)

• Setup: Lie supine with ball under sacrum, forearms on floor

• Exercises:

  • Tabletop with alternating leg taps

  • Progress to extended leg tap downs

• Regression: Lie flat if neck or shoulders feel strained

6. Wrist Strengthening in Kneeling (Ball Under Knees)

• Setup: Kneeling on ball

• Mobility Drill:

  • Roll body forward and back, then side to side

  • Add push-ups

  • Add rotational cross-body touches

7. Core Flow with Mini Ball (Optional Add-On)

• Use kneeling ball work to challenge stability and transition into push-up-based core conditioning