Physio-Ball Jack Knife Performance Exercise

05 Aug Physio-Ball Jack Knife Performance Exercise

The development of core stability is a key component of any sports performance program. The core is integral in the maintenance of postural positions during sports performance, the transfer of ground reaction forces to upper extremities, and the generation of rotational speed.

Improves Your: Core Stabilization Strength and Postural Control

Target Area: Core Musculature

Why It’s Important: Athletic action and sports performance requires the transfer of energy through the kinetic chain, the maintenance of postural positions while extremity movements occur, and the generation of speed in multiple force vectors. Strength within the core musculature is imperative in the efficient execution of all the aforementioned athletic activities.

The Common Problem: Limitations in terms of core stability, strength, and endurance limit the ability of the athlete to execute the required components of sports performance. The end results is lower power outputs, speed generation, inefficient movement patterns, and in general lower sports performance outputs.

The Solution: The athlete must commit to developing the core musculature in terms of stabilization capacities. This will in turn provide the foundation within this anatomical section of the body to execute the requirements of sports performance.

Physio-Ball Jack Knife

Set Up:

  • Squat down and place your stomach on top of the physio-ball
  • Roll forward on the ball by walking your hands out into a push up position
  • Continue to roll forward until only the feet remain on top of the ball


  • Hold the push up position and pull your knees in towards the chest
  • Continue to pull the knees forward as close as possible to your chest
  • Hold this position for one second, return to the starting position of the exercise
  • Repeat for 10-15 repetitions


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.