He does 10 push-ups with his hands on the ball, then 10 with his right hand on
the ball, left hand on a mat; then switches hands. That's 30 push-ups to a set.
He does three sets.
"These are more intense than a regular push-up," says Nazemetz.
"You engage your core muscles to balance on the unsteady surface."
Burton jumps side to side over a 12-inch-high, six-inch-wide pad for 30
seconds, then rests for 30 seconds. He does a second set for 45 seconds.
"This is for foot-eye coordination and explosiveness," Nazemetz says.
"I tell him to think of the floor as hot lava. He needs to get off the
floor as fast as possible. As soon as he touches down, he has to explode up off