Swiss Ball Workouts - Level 7 (Ballistic Ball Throws)
Level 7 – Ballistic Ball Throws
Lie on your back and place a spikey ball at the base of your skull (below). Outstretch your arms in a pistol-grip position. Place the Swiss ball between your feet. Make sure you maintain the small curve at the base of your spine at all times. (In other words, you don’t want to flatten your back and compensate when you are doing this exercise.) Slowly toss the ball in the air, catching it between your feet.
This final drill promotes a lot of fast-twitch control between your inner thighs and lower abdominals. That gives you a strong lower base of support throughout the golf swing. The legs have to react to the ball so the muscles are working hard, which in turn strengthens them.