Get on the Ball

By Linda Burry, M.Ed.

When I started personal training back in the late 1980s, I can remember using tennis balls to assist in clients' myofascial release. I would try to position a tennis ball in the exact center of the area where they felt "tightness" and direct my client to gently roll or circle the ball this way and that to lengthen and release both muscular and interconnective tissue. Many told me this technique worked wonders for them, and they were amazed that something as simple as a tennis ball could help them get the relief they sought from muscular tension.

Flash forward to 2005, where an entire industry has been created from therapy balls of all shapes and sizes. In fact, my 2005 Power Systems Fitness Catolog (www.power-systems.com) devotes 1/3 of its pages to the "latest" in this type of equipment. Here are some of the latest, and how they can benefit you in your personal fitness-training program and/or aid in your recovery:

• The BOSU® Balance Trainer . BOSU stands for "BOth Sides Up," meaning it can be flipped during workouts to accommodate both its soft, curved side and its flat side. It is perhaps the single most exciting piece of training equipment I have used since the introduction of The Step.
• CardioBellsT are vinyl-covered iron bells with easy-to-grip vinyl handles. These color-coded bells weigh 15, 20 and 25 pounds. A similar product is the Kettlebell, coming from the "old school" of training, without the slick vinyl casing. Kettlebells weigh up to 50 pounds each, and like the CardioBells, are primarily used to develop explosive power and strength. "Premium Kettlebells" encased in black vinyl are also available in weights up to 30 pounds.
• VersaBall FX T is a 65-centimeter stability ball that comes with its own plastic frame to hold it in place. Two pairs of elastic tubing allow for "versa"tility in your functional training workouts.
• Rely-A-Ball replaces traditional workout benches. Made of high density Ruton, it is specifically designed to maintain its round shape while supporting up to 6,600 pounds providing constant support to the user.
• VersaBackT appears to house two stability balls in one. Its steel frame supports up to 300 pounds and is designed to provide "controlled instability" as a core stabilization station.
• •  A VersaBall T can hold up to 750 pounds, making them more durable than commercial balls. Color coded in six sizes, ranging from 30 centimeters (suitable for children under 4'6") to 85 centimeters (6'7" and up). If your workouts have you constantly moving or balancing on the ball itself, try the VersaBall PRO model. It can accommodate up to 2,000 pounds, making it even more durable. The PRO comes in a 55-centimeter dark purple (5'1'-5'7"), a 65-centimeter black (5'8"-6'1") and a 75-centimeter dark blue (6'2"-6'7").
• •  CorBalls are color-coded, rubber medicine balls with dual handgrips. They range from 6 pounds to 20 pounds. Two ergonomic grips allow for more symmetrical and diverse training.
• Eight inches in diameter, Power Grip-Balls are more oval in design vs. the CardioBells or Kettlebells with their namesake bottom. Grip-Balls have a built-in handle, are color-coded by weight (two - 20 pounds) and do not bounce.
• Power Rope-Balls are color-coded, weighted balls with secured dual rope handles. Its hollow construction allows it to rebound, which makes it perfect for swinging, chopping and rotational drills.
• Power Med-Balls range from two-18 pounds and have a textured surface for improved grip. They are perfectly balanced, durable and all-weather resistant. Their hollow construction allows them to bounce off floors or walls. Use two to six pounds for beginner athletes, fitness classes and one-handed exercises. Use eight-12 pounds for intermediate athletes, advanced fitness classes, two-handed throws and passing exercises. Twelve-18 pounds are for advanced athletes and strength exercises.
• The Dura Med-Ball is soft, squeezable and easy to handle. Their shells are made of a pliable rubber, allowing for an excellent grip. They are color-coded by weight, from four-30 pounds. A 30-pound ball would be ideal for strength exercises and total body throws.
• The Power Strap-Ball incorporates two straps, evenly placed on opposite sides of this weighted rubberized medicine ball. Balls range from two-12 pounds. Straps can be removed to perform more traditional exercises.
• Soft Touch Med Balls fit into the palm of your hand, are easy to grip and do not bounce if dropped. Great for incorporating resistance into cardio exercise, yoga and Pilates routines, as well as rehabilitation. Color-coded by weight from one to six pounds.
• Poz-A-Balls come in two sizes, eight-inch (beginner) and four-inch (advanced). These tiny stability balls weigh just one pound each and are ideal in facilitating proper alignment, execution and intensity to enhance Pilates and yoga poses.
• My favorite is a take on the 'ol tennis ball therapy idea: Fitball Therapy Balls are quite a bit larger than a tennis ball, at five, six and seven inches weighing in at one pound each. They are designed to assist in achieving full muscular and myofascial release in a targeted area. At $9.95 each, you could purchase a whole can of new tennis balls, and have some money left over for an icy cool bottle of water! But you can't put a price on feeling great now, can you?

Linda Burry, M.Ed. has 17 years of experience in health and wellness. A research associate in the Dept. of Health and Sport Sciences at the University of Louisville , Linda teaches Sports Psychology to over 140 students, primarily student-athletes, each semester. Prior to teaching, she owned and operated Tuff-E-Nuff Aerobics and Fitness Center in St. Petersburg , Florida . As co-owner of Greenleaf Management, Inc., www.greenleafmanagement.com., an environmental health and safety company, Linda heads up the wellness division. She serves as a personal trainer at Baptist East/ Milestone Wellness Center and an American Red Cross volunteer instructor for S.E. Christian Church. For fun and fitness, Linda and her husband David train with the Louisville Bicycle Club racing team.