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Conditioning for strength, proprioception, and movement efficiency: a neuromuscular movement session

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Dancer Dodgeball: 1 ball per pair of people. Start at opposite ends of the room. The side holding the balls runs to the center and throws. Reverse direction right away!



Supine ball toss: toss the ball towards the ceiling and catch it.


Breath: holding the ball on your pelvis or keeping it at your side.


Smush ball under tush: Place the ball under your pelvis. You should feel comfortable and relatively stable.

  1. Toe touches/ bird dog/marching (whatever you call it) preferably with the arms in the air


  1. Psoas lengthening: arms on the floor, one leg with a hanging knee. Extend the other leg towards the ceiling and lower it, straight leg, to the floor over a 10 count.


Bridging: 1 foot on smush ball. Bridge 4-6 times, then stay in a bridge and roll the ball in and out with the foot 4-6 times. Keep weight distributed evenly and avoid using the back.


Series 5 excerpt:

  1. Bring knees to the chest. Curl up and reach ball towards the feet. Lengthen one leg out on a long diagonal. Start switching legs, trying to weave the ball between the knees and switching hands. Lower head and try to maintain abdominal work.

  2. Take legs straight to the ceiling. Press ball against the shins with hands. Lower one leg towards the floor, keeping pressure on the ball. Keep the head down. Switch legs.

  3. Frozen bicycle: bring knees to table top and together. Place ball against the top of the thighs, and then place elbows on top of the ball, hands behind the head. Lengthen one leg and open the opposite elbow and hold, 10-30 seconds.



  1. Bend the top knee to 90 degrees and place it on the ball in front of you. Lift the bottom leg as if you’re lifting the whole thigh bone and hold for 30 to 60 seconds.

  2. Stack the legs and lie long like and arrow, the ball just below the bottom knee. Flex the feet in parallel and press into the ball with the bottom leg so strongly that you feel the top leg “float” up a bit. Hold 30 seconds.

  3. Move the smush ball to just above the lower leg’s ankle. Point the feet and turn out, feeling as if you’re moving the ball back behind you slightly so you’re “turning a key” with your turnout. Hold. Lengthen the top leg so much it floats a tiny bit. Hold.

  4. Place the ball under your waist and keep your legs long. Side bend towards the ceiling, feeling your top leg float a few inches. Lower down, taking 10 counts to lower.

  5. Place the ball under your bottom ankle, legs about 20 degrees in front of you with straight legs.Press up on your bottom elbow, ribs lifting to the ceiling. Float the top leg up so it’s parallel to the floor. Bring it forward slowly in a parallel battement and then back, only as far as you can go and not move your trunk.


Prone (or prone-ish)

Sit in child’s pose with the ball in front of you. Hinge forward with your hands on the ball as if you’re doing a push up. Keep your spin on that diagonal as you roll the ball forward with one hand, twisting the spine and reaching to the ceiling with the other hand. 


Find a good quadruped position and place the smushy ball between your calf and hamstring of one leg. Lift that leg to the ceiling, trying to get to a thigh that’s parallel to the floor. Feel the hamstring hold the ball.


Lie prone, with the ball under your sternum. Breathe. Lengthen into thoracic extension, keeping the low back quiet.



1st position ball squeeze: Stand in a comfortable first and place the ball above the knees. Straighten the legs, trying to rotate the ball forward, keeping the pelvis neutral, not over gripping the glutes.


Place the ball under one foot and stand in parallel.

  1. Plie and roll the ball forward, flexing the foot. Straighten and pull it back in.

  2. Releve and lower without a plie.

  3. Plie taking the ball out, and releve as you pull it back in.

  4. Press to releve, roll the ball out, bring it back in, and lower.

Link for the cheaper balls (and I get no money off this!)

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