After performing the BOSU exercises from Part 1, continue increasing your muscular stability, strength, and power with these four exercises below…
1. Kneeling One-Legged Balance
Stay tall and don’t let your butt push back (first photo below). Start with your toe down on the ground, then increase difficulty by pointing your toe (on your kneeling leg).
2. Lateral One-Legged Step-Outs
You will feel this through your glute on the standing leg (leg that’s on BOSU). Keep most your weight on top of the BOSU as you tap the opposite foot from side to side for 30 seconds. Increase your time from there.
3. Tuck Jumps with Stabilization
Start conservative with your jumps, making them bigger as you feel comfortable. Stick each landing and hold for 3 seconds before you jump again. For a bigger challenge, you can add quarter turns, 1/2 turns, 3/4 turns, and full turns – but you must stick your 3-second landings!
4. One-Legged Swing Jumps with Stabilization
This is a more intermediate to advanced exercise. Start small with your jumps and you must stick your landing for at least 3 seconds. This exercise is a great ankle strengthener, but don’t overdo. Start with about 3 jumps per leg and build from there.
In the last post on BOSU training (Wednesday), we’ll take the exercises to the floor. Stay tuned!