Equipment List
Everything we train with in the garage. No machines. No barbells. The essentials come first, in order of importance. Start at the top and work down.
Size it to the athlete
Gymnastic Ball
| 5'5" and under | 55 cm |
| 5'6" to 5'11" | 65 cm |
| 6'0" and up | 75 cm |
Jump Rope
| Under 4'10" | 6 to 6.5 ft |
| 4'10" to 5'3" | 7 to 7.5 ft |
| 5'4" to 5'10" | 8 to 8.5 ft |
| 5'11" to 6'5" | 9 to 9.5 ft |
| 6'6" and up | 10 ft |
Start here · 1 to 6
You do not need these exact brands. There may be better priced options that will get the job done.
Wakes up the feet
Approx $7
Every session starts at the feet. Rolling the ball under the foot wakes up the muscles and nerves in the sole. That signal travels up through the ankles, knees, and hips, so the legs are switched on before the work starts.
Budget swap. A tennis ball or baseball will get the job done.
Rhythm and quick feet
Approx $9
Light, fast contacts off the balls of the feet. It teaches the feet and ankles to absorb force and give it right back, builds rhythm and timing, and gets the nervous system ready to move.
Balance that turns the nervous system on
Approx $18
Used in a lot of our exercises. The ball is unstable, so the body has to find its own balance. That forces the nervous system to kick in and the small stabilizing muscles to do their job.
Unstable ground under the feet
Approx $16 each
Laid on the floor, the pipe rolls. Balancing and moving on it makes the feet, ankles, and hips work together to stay in control. Pre-cut 2 ft lengths are often cheaper in store.
Posture, reach, and rotation
Approx $7 per pole, $7 for caps
Used for alignment and mobility work. The pole keeps the shoulders, spine, and hips moving as one unit and gives a steady point of support on balance drills. Cap both ends so the pole grips the floor and does not slide.
Load that moves
Approx $43 each · order 2
Coach's favorite. The water shifts every rep, so the core and hands stabilize the whole time. Strength and balance trained together. Regular dumbbells will do the job, but they will not give the benefit the moving water gives during the exercises.
Next in line · 7 to 10
Control from the ground up
Approx $90
Stand, squat, and hold on an unstable dome. Builds ankle, knee, and hip control and body awareness. Comes with a 55 cm ball.
Heavier shifting load
Approx $53
Used for exercises where the small balls are too light. Up to 33 lb of moving water, so the core still has to stabilize with more load.
Opens the feet, ankles, and calves
Approx $46 each
Incline work lengthens and strengthens the lower leg so the foot and ankle move through their full range. Two boards let both feet work at the same time.
Light load, more control
Approx $23
A little weight on the lower leg makes the hips and core work to control every leg movement. Keep them light. 2 lb is the number.
Build out the garage · 1 to 5
Produce and absorb force
Approx $55
Throws, catches, and slams train the body to create force fast and take it back under control. Different weight options are available. Choose the weight the athlete is comfortable with.
Water that shifts end to end
Approx $65
Carry, rotate, and press it. The water rushes from side to side, so the core has to stabilize against moving load.
Grip and shoulder stability
Approx $69
The water moves inside the handles, so the hands, forearms, and shoulders stabilize on every rep. Adjust the weight by how much you fill.
Budget swap. Use half gallon and gallon plastic milk or juice jugs filled with water.
Shifting load in the hands
Approx $125 per set
The sand moves inside, so every rep demands control. These are gold and hard to find. List price runs around $250. Nothing is more than 10 lb in most workouts.
Budget swap. Use half gallon and gallon plastic milk or juice jugs filled with water.
Pre-cut dynamic rubber rolls
Approx $2 per sq ft
The 3/8" thickness is right for plyos, jumps, and change of direction. Thicker is too soft. Thinner can be hard on the knees when landing.