BOSU Sports Drills

This is my own sports-based BOSU class. Hope you get some ideas.

Warmup

• Do some lateral movement to warm up those ankles.(step touch, side squats, grapevines,...)
• Do some basic marching on top of the BOSU. I alternate between floor and top and break down counts (8, 4, 2..)
• Practice balancing on top - one foot only.
• Practice bouncing/compressions (shifting your weight) on top and maybe running.

Cardio Drill #1

• I usually do about 30 seconds of each
• You can go longer -- it should be intense
• 1. Run up down on right lead
• 2. Add high knees
• 3. Jump from floor and stick on top
• Repeat about 2-3x

• Strength work: Grab weights (light to medium)
• Do some alternating lunges stepping from floor onto BOSU
• Do some upper body work on top of BOSU balancing (biceps/ shoulder presses/ rotation whatever)

Repeat #1 drill on left lead
Repeat strength drill again

Cardio Drill #2

• ALL SQUATS BABY - IT'S THE ULTIMATE BUTT KICKER!
• Lateral squats (one foot on BOSU one on floor)
• Pulse 3x then over top/then singles
• Repeat for as long as you can stand it (maybe a minute)
• Come on top of BOSU (MORE SQUATS)
• Stand on BOSU (both feet) 2 count squat on top to recover THEN...
• 3 Pulse squats (jump and stick it)/then singles
• Go as long as you can stand it.
• Recover with side to side squats off top of BOSU, alternating lead leg

• Strength work:
• 15 Pushups with dome flipped over - hold outside handles
• Add some plank holds (try rotating hips toward floor)
• Add some knees to opposite shoulder to work obliques
• Do some roadrunners or prone lunge switches (ouch!)

Cardio Drill #3

• Straddle jumps- start on top of BOSU, straddle down and jumpup with both feet or any way you like
• Football runs (firedrill feet)
• Repeat other lead leg
• Moguls or cross countryski on top (single, single, double, whatever works)

• Strength work:
• Glutes (one knee on BOSU, flex other foot towards ceiling and do glute squeezes) -- have to balance on that one knee
• Repeat both legs
• Add some alternating arm balance work
• Do some prone back work (supermans, etc..)

Cardio Drill #4

• Step onto BOSU with right foot Left knee up and lunge back with right leg (push off foot on BOSU for some leverage and touch BOSU with your right hand as you lunge back low to the floor)
• Do for 30 seconds on each leg
• Squat pushes - both hands on BOSU (squat down), push legs behind you into plank), hop legs in, double straddle hop onto BOSU, repeat, ...
• I do about 10 of those. they are hard.

• Strength work:
• Abs on BOSU - maybe do dead bug (lay on BOSU in table top position, hips and shoulders in alignment) arms reach to sides and hold for 1 minute (feel those abs burn).
• Crunches/obliques/balance on BOSU and do toe taps towards floor

Cool down and stretch.

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