Exercise Ball Wall Drill (Glute Engagement)
| Target Fault | Focus Area |
|---|---|
| Early extension | Pivot |
Why This Drill Works (Kinetic Mechanics)
Using a ball provides 'give' allowing for the natural elliptical motion of the hips, unlike a rigid wall. Forces the glutes to stay deep, preventing the pelvis from thrusting forward (early extension).
How to Perform the Drill
The coach gives no set rep count. Our general guideline: 3 sets of 10 slow rehearsal reps, then half swings with a ball, adding speed only once the steps feel natural.
Place an exercise ball against a wall and stand with your back lightly touching it (light pressure).
Backswing: Push the trail glute back into the ball, increasing pressure to create depth.
Transition: Maintain trail glute pressure while engaging the lead glute to push back into the ball (sit-down phase).
Impact: Ensure the ball doesn't fall; transition pressure fully to the lead glute while maintaining contact.
Swing Faults & Ball Flights Addressed
Comprehensive Guides Featuring This Drill
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