BALLS

Men like balls, they like to play with them, blow them up, kick them, throw them, hit them and do numerous other "things" with them. I am no exception.

Lately I have been using a large 'blow up' ball to exercise on. The ball I am referring to is the Swiss ball also know as the exercise ball, balance ball, birth ball, body ball, ball, fitness ball, gym ball, gymnastic ball, physio ball, pilates ball, Pezzi ball, sports ball, stability ball, Swedish ball, therapy ball, or yoga ball. For a more detailed description check here.

Many of the top Jiu-Jitsu athletes today are using them in training including Leo Vieira, Andre Galvao, and Abmar Barbosa.

Here; Galvao and Vieira demonstrate their skills on the Swiss ball. The footage below was taken from the Japanese Submission Spirits VM, available in the UK from Scramble Stuff.



As you can see the Swiss ball is a great 'fun' work out especially for Jiu-Jitsu. Since I have started to use it I have noticed an improvement in my balance, movement, coordination and weight distribution in the grapple.

A word of warning, the Swiss ball takes a while to get used to, so it is best to start off on a matted area under supervision. I nearly went through the glass coffee table in my old flat. I have also head 'bongoed' whilst trying to perform a 180 back flip at the academy.

Exercise balls retail from around £20 upwards and are available from most sports retailers, I have included a rough ball sizing chart for starting out.

Sizing guidelines for exercise:
Your Height: Ball Size
Under 5'2" (1.57m): 45cm ball
5'3"- 5'8" (1.60m-1.72m): 55 cm ball
5'9" - 6'2" (1.75m-1.88m): 65 cm ball
Above 6'3" (1.90m): 75 cm ball