Junior Seau Balances Out

3. MEDICINE BALL THROWS WHILE KNEELING ON A STABILITY BALL

Duration: one minute

Says Placek: "Junior catches and throws without falling over--this really improves balance because you're forced to find stability on an uneven surface. The exercise works core postural muscles [those that contribute to the angle of the spine] as well as legs and arms. It is essential to have proper posture with an extended spine before starting this. If not, the exercise becomes counterproductive: You develop one side of the body at the expense of the other."

4. TWISTING CRUNCHES WITH MEDICINE BALL

Duration: one minute

Says Placek: "Junior, holding a 10-to-20-pound ball, brings his chin toward his knees while twisting to one side, alternating sides each time. Football requires hips and upper body to be in sync, and this encourages that. It works hip flexors, back extensors and obliques. These muscles are needed to change direction efficiently or, really, for any movement he does on the field."