Fitness Technology: Get on the BOSU

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Fitness TechnologyGet on the BOSU

• Manitoba Physical Education Teachers Association

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BOth Sides Up

• An exercise ball that's been cut in half with a
  platform on the bottom.
• Use it ball-side-up or platform-side-up.

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Why Train with the BOSU

• Requires you to maintain your center of gravity
  over a surface that is constantly changing.
• Standing on it is challenging as your body moves
  and shifts into and out of balance.

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Dynamic, Integrated, Coordinated and Skilled
Responses

• Balance - Ability to maintain a desired position.
  
• Kinesthetic awareness - Awareness of how your
  body is positioned at any moment.
• Proprioception - Sense of body symmetry or joint
  position.
• Gradation of Force - Ability to control muscular
  force production and maintain an equalized,
  though dynamic, position.

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BOSU Versatility Fun

• In place of a step for aerobic workouts.
• In place of a bench in weight training.
• While doing traditional yoga poses.
• Makes activities challenging and, even better,
  more interesting!

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BOSU Training Potential

• Balance
• Cardio
• Strength
• Flexibility
• Sports Conditioning
• 1, 2 or multiple BOSUs can be used to set up
  exercises and dynamic balance drills which can
  transfer to almost any sport.

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Safety on the BOSU

• Start and end each move in the Athletic Stance.
• Ankle roll-over is a common injury.
• Envision pulling the toe to the nose whenever
  moving on the BOSU.
• Keep the upper body quiet to help maintain
  balance.

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Safety on the BOSU

• Do the exercises slowly. Be prepared to fall off
  a few times as you get used to these exercises
  but...
• Constantly falling off or out of your balance is
  counterproductive.
• Do not stand with 1 leg on the BOSU if you cannot
  balance with 1 leg on the ground! 

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Safety on the BOSU

• When jumping onto the BOSU, center the feet and
  body directly over the dome. Land with good
  alignment and control.
• Your feet may cramp after walking or jumping on
  the BOSU. Walk on the floor to give your feet a
  break.
• Be sure your shoes are tied securely.

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BOSU Balance Trainer-Platform Down

• Start with the platform in the down position as
  this is more stable. 
• Progress to platform side up once you have
  mastered the movements in the more stable
  position.

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BOSU Mounting-Platform Up
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Basic Stance

• By simply standing, your feet and your torso will
  contract in order to find your balance.
• You will intuitively find the path of least
  resistance which allows you to operate more
  efficiently.

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Compressions

• Shift weight from foot to foot.
• Run to increase difficulty.
• Use to relax the legs and feet between exercises.

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Single Leg Balance

• Step onto or kneel on dome.
• Lift one foot off the dome. Hold and switch.
• To increase intensity, change the position of
  your arms and/or free leg.

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One Leg Bend And Reach

• Stand on one leg. Bend at the waist and knee and
  reach one hand toward the ground.
• Get as close to the ground as possible and then
  return to an upright standing position.
• Try picking up items that are on the ground in
  front of you either on a chair or on the ground.
  (cones, balls, coins, playing cards)

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Ball Toss

• Both partners stand on a BOSU.
• Toss ball to each other. (overhead, underhand)
• Start close and gradually move farther away from
  each other.
• Begin with a small and light ball and progress to
  a large and heavy ball.
• MAGIC CARPET!

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Cardiovascular Training

• Use it like a step with hops, jumps, step ups,
  leaps, lunges...
• Aerobic (steady pace) or anaerobic (intervals)
  energy system.
• Replicates the "real" aspect of sport and daily
  movement requirements.

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Pump Up the Cardio

• Different levels of intensity, especially for
  high impact activities (jumping).
• Challenges core, hip, leg and ankle
  stabilization.
• Compressions --- jog --- double-leg bounce ---
  jump --- squat jumps/power lunges

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Side Lunge

• Stand on the BOSU.
• R foot stays on the BOSU. L foot taps the floor.
• Bring the L foot back and switch.
• Add a jump to the transition.

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Squat Jumps onto the BOSU

• Knees bent. Abs tight.
• Hop onto the middle of the dome.
• Land one foot at a time (staggered) or with both
  feet (knees bent in a squat). 
• Step down (use the right and left foot equally).

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Squat Jumps off the BOSU

• Stand on the BOSU.
• Feet hip width apart.
• Bend knees and squat down.
• Jump up as high as you can and land into a squat.

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Side Hops

• Stand to the L of the BOSU.
• Jump onto the BOSU and land with R foot in the
  middle of the dome (bull's eye).
• Hold. Step down and repeat.

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Squat Jumps over the BOSU

• Place the R foot in the middle of the dome.
• Squat down and quickly jump over the dome. Land
  with the L foot on the BOSU in a squat.
• Jump higher for more intensity. 

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Plyometric Power Lunges 

• Face the BOSU. R foot in the middle of the dome,
  L foot back.
• Bend knees and lower into a lunge. 
• Jump up. Switch legs in the air. Land with L foot
  on the dome, R foot back.

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Strength Training

• For dynamic squats, lunges, pushups or balance on
  it while lifting weights.
• Adds balance challenges to traditional exercises.
• Allows for multitasking.

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Chest

• Hands on the BOSU and knees/feet on the floor. Or
  hands on the floor and knees/feet on top of the
  BOSU. 
• Lower into a pushup. Return to start.
• Maintain neutral spine.  

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Chest

• Lie face-up on the BOSU, head and neck supported.
  
• Hips and feet on the floor or in tabletop.   
• Perform either a chest fly or a chest press.

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Back

• Kneel on the BOSU. R hand on the floor.
• Option extend one leg. 
• Perform a back row or back fly.

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Triceps

• Kneel on the BOSU. R hand on the floor.
• Perform a kickback.

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Triceps

• Lie face-up on the BOSU, head and neck supported.
  
• Hips and feet on the floor.
• Perform a skull crusher.

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Biceps

• Kneel or stand on BOSU (dome or platform side)
  with either both feet or one foot.
• Perform biceps curl.

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Shoulders

• Kneel or stand on BOSU (dome or platform side)
  with either both feet or one foot.
• Perform side raise, front raise or overhead press.

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Squat

• Stand on the dome or platform.
• Perform a squat with both legs or a single leg.

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Lunge

• Stand behind the BOSU and place one foot on the
  dome.
• Perform a series of lunges on one leg and switch
  or alternate legs.

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Core Training

• Core stabilization and conditioning can take
  place in a variety of positions on the BOSU.
• Maintain neutral spine with functional movements
  (standing, kneeling, seated, side lying, prone
  and supine positions).

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V Sit

• Sit on the BOSU Dome-side up or down.
• Stabilize neutral spine.
• Place hands behind knees and lift 1 leg (bent)
  off the floor lift both legs (bent) off the
  floor
• Remove hands
• Extend legs

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Opposite Arm/Leg

• Kneel on the dome.
• Place both hands on the ground and extend one
  leg. Hold.
• Extend the opposite arm. Hold.
• Place the hand of the non-extended arm onto the
  BOSU.

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Plank

• Place the forearms on the dome.
• Stabilize neutral spine.
• Perform a front plank from the knees or the toes.
• Option place hands on the platform and get into
  plank.
• Option perform a side plank.

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Side Balance

• Place the dome up.
• Lie sideways on the BOSU with the hips in the
  middle and legs together.
• Place the forearm on the floor for support.
• Lift legs off the floor until body is in a
  straight line.

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BOSU Tilt

• Place the platform up.
• Get into front plank (knees or toes).
• Tilt the BOSU forward, back and side-to-side.

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Flexibility

• Stand or kneel while doing traditional stretches
  to add more challenge.
• Active or passive stretching.
• Static or dynamic.

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Both Sides Up

• There is endless potential!
• Use the basic stances, positions and concepts and
  apply them to any movement, exercise or drill

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Resources

• www.aokhealth.com/PDF/functionalbalance301104.pdf
• BOSU Integrated Balance Training - A Programming
  Guide For Fitness and Health Professionals, by
  Douglas Brooks, M.S. and Candice Copeland Brooks
• www.fitnessforhealth.com/fitness-exercises.htm
• homemakers.com/homemakers/client/en/Health/DetailN
  ews.asp?idNews233769idSm192
• www.ronjones.org/CoachTrain/BodyXercisePhotos/BOS
  U/index.html
• apps.carleton.edu/MindBodySpirit/lifestyles/bosu_e
  xercises
• www.bosu.com
• www.exercise.about.com
• www.karenvoight.com/kvbosu.htm