The following two exercises are designed to develop strength and stability in the muscles of the core and legs so that you can make a play on balls in the hole. Single Leg Stabilization. Stand with the belt attached around the waist. Have a partner stand to your right and hold the other end of the cord approximately six inches off the ground. The amount of tension used is based on your core strength.
Weaker athletes use mild tension.
Stronger athletes use more tension. Repeat this process for one minute. Stay low at all times. Rest 30 seconds and repeat the drill with your partner standing to your left side. Start with one set of ten.