Here is a glossary of related words and descriptions to help you further understand the Keystone Concept. Although, some of the following is also listed in the Keystone Concept section, we decided to list all the terms here for easier reference.

Index (click links to jump to the description)

The Keystone Ball
Keystone Ball Size
Key Weight
Key Set
Super Heavy Key Set
Power Key Set
Key Torso Conditioning
Super Combos
Super Sets
Ancillary Agility Set
Proprioception
Balance point
Assistance
Resistance

Glossary and Definitions

The Keystone Ball:   A general-purpose ball primarily used for developing upper body strength by lifting and thrown for power.

Keystone Ball Size:
if you are < 120 lbs, your Keystone ball = 8 inch ball
if you are > 150 lbs, your Keystone ball = 9 inch ball
if you are a stronger athlete with an in-between weight, your Keystone ball = 9 inch.

Key Weight:  The key weight is a ball weight that the shoulders can use comfortably without injury to the shoulders. This is typically equivalent to roughly 10% of your body weight.

Key Set:   A key set consists of 3 balls:
the appropriate Key ball for the upper body
2 times (2x) the key weight for the core
3 times (3x) the key weight for the lower body.

Super Heavy Key Set:   This type of set consists of 3 balls:
4 times (4x) the lower body strength
5 times (5x) the lower body strength
6 times (6x) the lower body strength

Power Key Set:   This type of set is for power clean tosses and consists of:
Key strength ball
½ times Key strength/speed combination ball
¼ times Key lightweight for speed ball

Key Torso Conditioning:   For this type of conditioning, do Power Clean to Front Squat to Overhead Squat

Super Combos:   These are a single set of complex drills of a few reps using a Key Set to develop the torso as a unit.

Super Sets:   These are multiple sets of a few reps that attack a muscle group from various angles.

Ancillary Agility Set:   This set includes Agility ladder, mini hurdles and tripod platforms.

Proprioception:   It is the awareness of the body in space. The ball weight works against the core to pull the body off its balance point. Thus all effort is available for work. The body’s balance point for lifting the D-Ball is where ears, shoulders and knees lineup with the balls of the feet. D-Ball weight-trains proprioception by working against the body’s balance point in space causing the core work to pull it back. Thus, all effort is available for work.

Balance point:   It is the body at rest, e.g. no effort. The body’s balance point for lifting a D-Ball is where ears, shoulders and knees line up with the balls of the feet.

Assistance:   Assistance from D-Ball is moving the ball up while jumping gives lift assistance to the lower body and also assists the hip muscle group lift similar to running down hill.

Resistance:   Holding the ball at chest height and jumping provides resistance because the core is doing double duty, supporting shoulders and hips, similar to running up hill.

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