Thai Bri...I'm impressed. I have been using a Swiss ball for a long time with good results. Core training consists of strengthening the abs, low-back, hips and trunk muscles. The idea being that those muscles support the whole body in just about every atheletic endeavor...and it's a pretty right on idea. Any exercise that you could do on a weight bench (bench press, shoulder press, flys, etc.)can and should be done with the ball instead. Also you can do crunches, back extensions, and squats using the ball (one leg on floor, one on ball...good for balance and strength) if you do core training and bodyweight exercises (push-ups, pull-ups, dips, hindu squats, etc) you will get stronger. If you want to develop explosiveness and speed in a specific manner, get a medicine ball and add plyometrics to your routine. Variety in your workouts is improtant to keep your muscles "guessing" what will come next. Start off slowly and build yourself up gradually.
