Pike Strength Ball Exercise for Sports Performance

30 Sep Pike Strength Ball Exercise for Sports Performance

The strength ball or exercise ball as it is commonly referred too may be one of the best and most versatile pieces of equipment in the gym. I have personally used the strength ball in my training for well over 15 years and continue to use it today. The benefits of the strength ball are vast as it is a great tool to develop core stabilization strength, create instability, and in general develop exercise progressions.

Strengths of the exercise ball are the development of core stabilization, strength, and endurance in performance training programs. A key component of sports performance and general health and wellness is core stability. The core is integral in maintaining postural positions, the transfer of energy through the kinetic chain, and the generation of rotational power.

Improves Your: Core strength, stability, and endurance

Target Area: Core Musculature

Why It’s Important: The core is what I like to call the “engine of the body” as it is integral in so many aspects of human movement and sports performance. The core as stated above is basically responsible for maintaining postural positioning, protecting the lower back from injury, the transfer of energy during human movement patterns, and the development of rotational power.

The Common Problem: A lack of core strength in the athlete, weekend warrior, or general population results in poor postural position, inefficient transfer of energy through the body, limited power production, and a higher potential for lower back injuries.

The Solution: The implementation of a comprehensive core program developing strength, endurance, and the stabilization capacities of the core. The strength ball with a series of exercises can develop these capacities of the core musculature.

Pike Strength Ball Exercise


Set Up:

  • Squat down and place your stomach on top of the strength 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


  • Slowly elevate the hips upward while keeping both legs straight
  • Elevate the hips as high as possible upward, pause briefly
  • Return to the starting position of the exercise
  • Perform 8-20 repetitions of the exercise
  • Keep the legs straight throughout the entire strength ball exercise


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 famer 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.