Training Technique of the Week: Stability Ball Skiers

Updated: December 20, 2011

By Scott Goodpaster

Stability Ball Skiers are an excellent way to work on rotation while using the hands on the ground.  Skiers develop rotational core strength in prone wrestling positions.

This exercise gives you a wrestling-specific training stimulus.  Movements such as this one will help any wrestler with base control and the sit out used in wrestling.

  • Wrestler Patrick Campbell tucks his knees and hips at 90 degrees.
  • Patrick rotates side to side with good control.
  • Make sure to keep core tight and back straight throughout the entire movement.
  • Perform 3 sets of 20 repetitions 10 to each side.
  • (Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)