Most of us know that a solid strength and conditioning program directly contributes to athletic success and a reduced chance of injury. Core stability is often overlooked when strength and conditioning programs are developed. Core strength is commonly thought to be achieved by having athletes perform multiple sets of crunches, only addressing the abdominal muscles. The core consists of not only the abdominals but the trunk, pelvis, hips, and small muscles of the spine. Core stability, as opposed to core strength, is the combination of strength and coordination of these muscles during activity. When the spine is stabilized, the athlete has a strong base of support for both the most powerful and the most basic extremity movements.

One of the most effective methods of core stability training is the use of a Swiss ball (or stability ball) which can be purchased for under $20 and come with a pump and a chart of general exercises. To make the stability ball exercises more sport-specific, any training and conditioning exercises traditionally done without a ball can be done with a ball. For instance, athletes who commonly perform a crunch as they toss a medicine ball back and forth with a teammate can perform the same exercise while lying on a ball. All the muscles which support the core are then brought into play, not just the abdominals. Another example is the athlete performing upper extremity exercises, either with surgical tubing or dumbbells. Instead of standing, try sitting on an exercise ball as the exercises are performed.