A fitball is an inflated exercise ball with many names. Stability ball, Swiss ball, balance ball are just some of the other ways people may refer to fitballs. Judo is a sport that requires a strong back, chest, arms, legs and abdominals. Any exercise on a fitball will engage your stabilization muscles, making fitball exercises ideal for judo and other sports. Certain exercises are more applicable than others because they mimic the movements needed to practice the art.
Ball Dragon Flags
Dragon flags are a core-challenging exercise that increases strength in the abs and hip flexors. Maintaining your balance to do throws and other judo exercises requires a very strong core. The dragon flags involve raising your legs and pelvis quickly off the ground. Throwing your legs up with power may help you escape from being pinned when on the floor or even to get hold of an opponent. The fitball adds weight and instability, making this exercise even harder to do as the ball tries to escape your legs. To perform a dragon flag with a fitball, lie on the floor with a ball between your lower legs. Squeeze tightly. This is the starting position. Bring your legs perpendicular to the floor first and then squeeze your abs and curl your hips off the floor. Reverse the motion and return to the starting position on the floor without dropping the ball.
Ball Wall Squats
Performing ball wall squats gets your legs and abdominals strong. You need strong legs to lift someone up onto your back and over you without toppling over yourself. Proper judo body mechanics is important too, but you need a certain amount of strength to maintain balance. To perform this exercise, stand with your feet shoulder-width apart and the fitball trapped between your lower back and a wall. Rest your arms on your thighs. Flex your knees and slide your hands down your thighs to your knees. Do not let your knees go over your toes. Keep your back straight. When your knees reach 90-degree angles, stop and then straighten back up. The ball will roll up and down your spine as you do ball wall squats.
Ball Dumbbell Press
The ball dumbbell press trains your upper body and abs. The ability to pin and throw opponents doesn't just come from mass. Some upper body strength will make executing your techniques easy and smooth. To perform the ball dumbbell press, grab a bar or dumbbells and sit on the fitball. Walk your feet forward and roll the ball up your back until your head and shoulders rest on the ball. Bend your knees and align your knees with your ankles. Make a straight line with your back and thighs. Then, bend your elbows and hold your arms at your sides with your hands pointing to the ceiling, palms facing away from your head and your elbows aligned with your armpits. This is your starting position. Press your arms up by extending your elbows. Drop your arms back to the starting position.
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