Physical Therapy and Sports Rehabilitation Equipment for youth, high school, college and professional athletes

VERTIMAX for Physical Therapists
Core Stability Training

All forms of movement begin at the center of the body called the core. All athletes should first develop adequate core strength before beginning any other forms of exercise. A strong core allows for functional strength, balance and efficient movement throughout the entire body. Core exercises are designed to strengthen the area from the low back-pelvis-hip (lumbo-pelvic-hip), trunk (thoracic spine), and neck (cervical spine). A strong core also helps athletes train with heavier loads which may help increase performance gains throughout the body.

VertiMax Exercises for Physical Therapists
• Basic Exercises

Control Exercises
• Core Stability Training
- Physioball
- Standing

• Functional Strength
    Training
          - Upper Body
          - Standing
          - Lower Body
          - Total Body

• Neuromuscular
    Stabilization
          - Beginning Level
          - Intermediate Level
          - Advanced Level

High Velocity Exercises
• Jumping
• Speed
• Quickness
• Plyometrics

Sports Specific Exercises
• Basketball
• Football
• Gymnastics
• Soccer
• Track & Field

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Remember: these exercises are intended to be performed with the supervision and guidance of a physical therapist. Always consult a qualified performance training professional for specific variables of your VertiMax exercise program.

SECTION 1: Physioball Exercises
	Ball Abdominal Crunch Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, perform a crunch, hold at least 1-2 seconds, repeat.

	Ball Rotation Crunch Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind and slightly wider than shoulders as shown, lie on ball and place feet on mat (you may place feet on floor if the platform is too small). Holding stomach tight, perform a crunch and rotate to one side, hold 1-2 seconds, then repeat opposite side.

	Ball Long Lever Crunch Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, extend arms overhead, perform a crunch while keeping arms overhead, hold 1-2 seconds, then repeat.

	Ball Side Sit Up Place physioball on center of the training mat, grasp hand grip with cord positioned behind user as shown, position a hip on physioball while placing legs apart on the floor for support. Holding stomach tight, lift trunk toward ceiling, hold 1-2 seconds, then repeat.

	Ball Russian Twist Place physioball on center of the training mat, grasp hand grips with cords positioned beside user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, rotate torso to one side, hold 1-2 seconds, repeat. Then perform exercise for other side.

	Ball Long Lever Rotation Crunch Place physioball on center of the training mat, grasp hand grips with cords positioned as shown, lie on ball and place feet flat on mat (you may place feet on floor if the platform is too small). Holding stomach tight, extend arm overhead to one side then crunch up and rotate to other side, hold 1-2 seconds, repeat other side.

	Ball Pullover Crunch Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, extend arms overhead, perform a crunch while pulling arms forward and down, hold 1-2 seconds, repeat.

	Ball Alternate Punch Place physioball on center of the training mat, grasp hand grips with cords positioned behind user as shown, sit on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, raise arms to shoulder level and perform a punching motion with each arm individually, hold at the end of the motion 1-2 seconds, then repeat.

	Ball Alternate Punch with Rotation Place physioball on center of training mat, grasp hand grips with cords positioned behind user as shown, sit on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, raise arms to shoulder level and perform a punching motion with each arm individually while rotating trunk at the end of the punch as shown, hold 1-2 seconds, then repeat opposite side.

	Ball Prone Cobra Place physioball on center of the training mat, grasp hand grips with cords positioned in front of user as shown, lie on physioball on stomach, placing your feet on the floor for support. Holding your head and torso straight, start with arms down by the platform then lift arms back as shown, hold 1-2 seconds, repeat.

	Ball Back Extension Place physioball on center of the training mat, grasp hand grips with cords positioned in front of user as shown, lie on physioball on stomach, placing your knees on the mat or the floor for support. Holding hands in front of shoulders, extend your back as far as you are comfortable with, hold 1-2 seconds, repeat.

	Ball Prone Alternating Arms Place physioball on center of the training mat, grasp hand grips with cords positioned in front of user as shown, lie on physioball on stomach placing your feet on the floor for support. Holding your trunk tight, lift 1 arm up toward ceiling, hold 1-2 seconds then lower to starting position, repeat other arm. Note: Make sure you are holding the left cable with the right hand and right cable with your left hand for this exercise.
SECTION 2: Standing Exercises
	Standing 2-Hand Box Draw Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Hold stomach tight while arms are held straight, quickly, but in control, draw an imaginary box with hands, pausing briefly at each corner, repeat.

	Standing Figure 8 Draw Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Hold stomach tight while arms are held straight, quickly, but in control, draw an imaginary figure 8 with hands using a smooth motion, repeat.

	Standing Triangle Draw Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Hold stomach tight while arms are held straight, quickly, but in control, draw and imaginary triangle with hands, pausing briefly at each corner, repeat.

	Standing Diagonal Lift Stand on center of training mat with feet shoulder width apart, grasp hand grip with cord positioned as shown. Hold stomach tight while arm are held down to one side below waist. Quickly, but in control, lift arms diagonally up to the other side as shown, hold 1-2 seconds, repeat.

	Standing Trunk Rotation Stand on center of training mat with feet shoulder width apart, attach hand grip with cord positioned as shown. Hold stomach tight while arms are held on one side of body at about waist level. Quickly, but in control, rotate to opposite side, hold 1-2 seconds, repeat.

	Standing Alternate Punch Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Holding stomach tight, raise arms to shoulder level and perform a punching motion with each arm individually, hold at the end of the motion 1-2 seconds, then repeat.

	Standing Alternate Punch with Rotation Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned behind user as shown. Holding stomach tight, raise arms to shoulder level and perform a punching motion with each arm individually while rotating trunk at the end of the punch as shown, hold 1-2 seconds, then repeat opposite side.