A good way to get used to using a Bosu ball, that prioperceptive neuromuscular facilitation, is... a lot of people just look at it and kind of stare at it, and then look at you like, "What is it?" You get on there, and some people will do this, it's one of the best ways to get used to your platform. We've taken solid gravity out of the picture with the floor. Now we've got this force in here that's going to make that kinetic chain move from head to toe.
So, the best way, center yourself, back down. It's just step up, step down. Just like you would keep touching something to get used to it, basically you're touching it with your feet.
Once you get your balance and you've got that prioperceptive kinetic chain moving, you can just do a little run up, get a little more aggressive, a little more brave with your step. It's always good to switch lead feet, simple basic walks, so you get that cross-crawl mechanism going.
Again, you can pick it up, a little plyo for explosive. And then, the key is to practice stopping. A ton of sports we've got to stop on the dime: hockey being one of them; football; tennis a big one. You want to make sure that you've always got your knee lined up with that hip joint and you don't got that obsessive lateral force on it.
So you can practice coming down, coming up, hold, in a blocking pattern. Come down, hold. Come down, hold.
Try to anchor your feet on each side of that circle in the middle of the Bosu. Again, we're going to leave our hands here by our center of gravity. We're going to start with a slight bent position, and we're going to do what was called 'stick it'. Again, explosive movement, we're not going to leave the ball. We're going to come up, stick it, hold. Simple movement. Looks easy, but you've got to remember to fire from here to here, all the way down here. It takes some getting used to and everything's going to want to come forward, gravity's going to always want to pull you forward. You're going to want to make sure you land right, shoulders over your hips.
Boom, stick it. Boom, stick it. You can progress. You can go side-side, come down, come back up, and just keep doing it. You'll get winded for sure.
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