Single Leg Ball Pikes

Potentially the most important muscle group, the core is composed of all the muscle from hips to shoulders. It effects full body movements as well as maintaining posture throughout movements. The core effects the transfer of energy from the lower to upper body. A strong core improves all aspects of golf from maintaining posture to increasing club head speed as well as helps prevent injuries

Starting position:

Start by laying on the ball, at chest level, with feet on the ground, and hands on the ground in front of the ball. Move your body towards your hands as your hands walk away from the ball. As most of your weight shifts to your hands and the ball, the feet will leave the ground. Walk out until your knees, or shins are on the ball. Maintain a tight midsection, and neutral spine. The body should be in a plank position, not allowing the hips to drop below the shoulders.

Movement:

Once in the starting position, maintain you hand position on the ground, keeping one leg straight, in line with the body so that it leaves the ball, lift the hips up as high as you can, while keeping the down leg straight, bending at the hips, pulling the ball close to your hands with the single leg. Coming up on the toe on the ball would be the highest and most difficult. Slowly return your legs to a straight body position, without allowing the hips or back to drop below the shoulders.

Notes: Do not attempt a high pike if you have shoulder issues.Regress to both legs on ball, if single leg is too difficult. Ball size may also vary difficulty.