Pro Athlete Training – Ball Pushups

    Published: 06-16-2009
    Views: 10,826
    Donna Wilkinson, a linebacker for the world champion Womens Professional Football Team, demonstrates ball pushups.

    Donna Wilkinson

    Donna Wilkinson is a Professional Football Player, successful Entrepreneur and a Leading Edge Wellness Consultant. Known as “The Animal,” Donna has been a dominant force on the D.C. Divas Women’s Professional Football Team for the past seven years. Over these seven years Donna has played Defensive End, Fullback, Running Back, Linebacker, Tight End, and Punter. Donna is the 1st woman in league history to rush for over 1000 yards in a season, and led the NWFA in rushing in 2003 with 1,267 yards in 10 games and was the Divas offensive MVP. Donna has led the Divas to 5 straight Division Titles, 4 straight Undefeated Regular Seasons and 1 World Championship! She has been an NWFA All-Star and a Divas Team Captain. In 2003 Donna became the 1st Female in history to win the Washington Pig Skin Club “John W. Posey” Award - professional athlete of the year - also awarded to Jeremiah Trotter, Lavernues Coles, Todd Heap and Ed Reed. Donna engages in earning multiple streams of income. She works with people who are attracting greater prosperity into their lives, and those who want to achieve balance in the Five Pillars of Health (mind, body, family, society & finances). Donna has B.S. degrees in Business Administration and Health Fitness Management from Columbia Union College, and uses a variety of tools including the “Certified Wellness Home” program, the Nightingale/Conant “Lead the Field” program, Breakthrough Wellness Technologies, and her Personal Training background to help people achieve life success.

    Donna Wilkinson: One of my favorite ways to do pushups though, are with the balls. Any kind of ball will work. Basketball, soccer ball, probably not a softball, but something bigger, if you got medicine balls that also works. Anytime you add a moving ball or something, you are going to add a lot of core work and force all your stability muscles to crank in. So that makes these one of my favorite pushups. What we are going to do is just get your hands nice comfortable on the balls, same body position coming all the way down. Now, you are working a whole lot more lats, back.

    We got our ten. So that gives you three of pushups you can do very simply and some of you might want to just build up to, just start on the floor. If you are advanced, do the triangle pushups. If you have got some balls, you can use to stick right underneath your hands then do that.

    One final way that will also do is by raising your feet up, you put more pressure onto your upper body. So, we are going to do our last set with our feet raise. Now, you can do this on your couch, on a step, whatever you feel comfortable with putting your feet on that will not move and slide out from underneath you. We are just using this box as an example to get my feet a little higher than my upper body, keeping the core tight and coming down. So that concludes our pushup series.

    Just a few different variation things, you can do. I like to do these sets to fatigue, so do as many as you can do till your body is completely fatigued. Take a rest; do another set, maybe incorporate a few other different sets into your workout.