You've probably seen them sitting in a corner of your gym: those giant colorful balls that look as if they've escaped from a local preschool. Physio balls look old-fashioned, but using them requires more balance, control, and strength than you'll need on any high-tech gizmo. Which is why Mark Verstegen swears by them.
How it's done: Drape yourself over the ball in a most unbecoming manner. Steady yourself by placing your forearms on the ground in front of you. Slowly lift both legs simultaneously, raising them as high as you can without losing form. Do 15 reps.
Why subject yourself to this?: It works all your lower back muscles -- a must for preventing back injury.
How it's done: Assume a push-up position, with your hands planted on the floor in front of you and your toes resting on top of the ball. Now use your abdominal muscles to roll the ball toward your arms until your knees are tucked under your chest. Do 15 reps.
Why subject yourself to this?: As you pull the ball forward, you work all of your abs; you also strengthen your arms and shoulders.
How it's done: Sit down on the ball with your feet planted firmly on the floor. Then lie back and balance your body across the ball. Clasp your hands at the base of your head, and point your right elbow at your left knee. Do 15 reps. Then do 15 reps in which you point your left elbow at your right knee.
Why subject yourself to this?: Two words: love handles.
You don't have to be the toughest kid on the block to enroll at the International Performance Institute, as long as you have a goal and the will to attain it -- along with enough time and money. IPI's Intensive Training Program spans five and a half days, from Monday through Saturday morning, and costs $1,250 per week. Figure in another $600 to $800 a week for on-campus lodging (not including meals).
On day one, you'll get a comprehensive physical evaluation. Trainers will then develop a personalized program for you that includes sport-specific movement; speed training; training in strength, flexibility, and agility; and sessions on nutrition and injury prevention. Expect two to five training sessions per day.
The closest regional airport, Sarasota/Bradenton, is 15 minutes away. The closest international hub, Tampa, is about an hour away.
Coordinates: International Performance Institute, 941-752-2570
Email
Digg
StumbleUpon
Facebook
Buzz Up!
LinkedIn
