How to Prevent Injuries Through Balance Training on a BOSU Ball

The word "BOSU" is an acronym for "both sides up" or "both sides utilized." It is shaped like half of a stability ball.The BOSU consists of a platform side and a dome side. Either side can be used to perform squats, lunges, abdominal work and upper body exercises. However, as a form of unstable training, any exercise performed on the BOSU will present a significant balance challenge. As such, it is an excellent tool for preventing injuries. Many athletic teams use the BOSU for preventing injuries such as an ACL tear. The BOSU medicine ball toss and squat is effective for this purpose. It emphasizes the eccentric phase of the movement in which the muscles lengthen as they contract. Athletes are often injured during this phase.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• BOSU
• Supportive athletic shoes
• Workout clothes
• Medicine ball (two to five pounds)

How to Prevent Injuries Through Balance Training on the Bosu Ball

1. Stand on the center of the BOSU Ball. Take a few moments to make sure that you are balanced and centered.

2. 
   BOSU Ball Toss

   As you inhale, toss the medicine ball into the air. If you have good balance, and if you don't have knee injuries, you can add a small jump as you toss the ball.

3. 
   BOSU Ball Squat

   As you exhale, catch the ball and flex your knees until you are in a squat.

4. Perform six to ten repetitions

Tips & Warnings

• Add more fun and challenge by performing this exercise with a partner. Line the BOSUs so that they are facing each other. One partner tosses the ball, the other catches it and lands in a squat.
• Do not clench your toes while working on the BOSU.
• If your toes start to cramp, get off the BOSU and walk around the room. Then, come back and try again.

Resources

• BOSU Website

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