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Incorporate Swiss Ball Training for Jiu-Jitsu


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It's in your best interest to incorporate the stability ball into your exercise routine. A great way to strengthen the core muscles, build coordination, and a fun way to get fit. There are plenty of movements and drills you can perform on the stability ball that will carry over into live BJJ training.

The unstable surface of the balance ball puts a greater amount of stress on the core muscles and makes them work harder to stay balanced. Basically your fixing discrepancies in the various muscles of the abdomen in a highly effective way.

The stability ball is nothing more than an anti-burst plastic ball that expands when you fill it with air. To reach the correct density: less air is not as challenging while more air makes it harder to balance on. Use your height to choose the right size ball. How do you know if it is the right size? Use the chart or sit on the ball with both feet on the floor. In this position, your hips and knees should form a 90-degree angle.

55 cm = 4'11" - 5'4"

65 cm = 5'5" - 5'11"

75 cm = 6'0" - 6’ 7"

The stability ball provides many more benefits besides an awesome core workout; it will help to strengthen weak muscles and in turn will give a break to the overused ones while opening up the range of motion in the knees and hips. It is a great way to train movement and pressure if you don't have a drill partner.



One of the best exercises on the balance ball to strengthen the abdomen and back muscles. Start with feet on floor and your elbows on the ball to begin the position. Keep your back straight and focus on contracting the stomach muscles. Work your way up to holding the position for one minute.


Doing a crunch on the stability ball takes the legs out of the equation and makes the abdominal muscles do most of the work. Your hands can be crossed in front of your chest or behind your head. Perform the crunch by curling up and contracting the abs. After holding the position for a two count, lower back down and repeat for the desired amount of reps.

Ball walk

Develop core strength and balance while learning how to use the balance ball. Sit on the ball and slowly walk both feet forward as your back slides down onto the ball. Once your head and shoulders are supported on the ball, walk all the way back until you're in the seated position.

Push ups

Your hands can be placed on the floor or on the ball to make it more difficult. As with the standard push up, you will be raising and lowering your upper body with a push motion. What makes this different, the balance ball turns it into a whole body workout because of the instability of the surface.

An extremely fun and easy exercise tool to get a phenominal workout. The versatility of the stability ball makes it ideal for any age or level of experience. Add the stability ball into your fitness routine to increase core strength and stability. One of the best pieces of equipment to make cross training enjoyable.

Try our Boston Martial Arts programs at Mass Bay BJJ and get fit and learn fundamental techniques with the rest of the Mass BJJ students.


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