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A fitness ball workout is a great way to enhance your sports performance by building core strength so that your body is more adept at the specific actions involved in your favorite sport, whether it's golf, running, swimming, or ballroom dancing.
A fitness ball routine that will improve sports performance is one that uses your arms and legs as well as your core muscles.
Try this exercise ball squat to work your core and your quads:
-Stand facing away from a wall, with your feet shoulder-width apart.
-Place a fitness ball between your low back and the wall.
-Press into the ball with your back as you step forward and lower down into a squat, keeping your knees in line with your ankles and your shoulders in line with your hips.
-Keep your thighs parallel to the floor.
-Hold the squat for a few seconds, then roll the ball up the wall as you return to a standing position.
-Repeat 8-12 times.