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Sports Conditioning & BOSU

Sports Conditioning & BOSU

Published by on October 25, 2015 | Leave a response

In recent years, the BOSU ball has become increasingly popular as a sports conditioning device. A wide range of sports including baseball, football, golf, martial arts, skiing and soccer have started to incorporate the BOSU ball into their training drills.

In this article, I am going to be providing an introduction to sports conditioning with the BOSU ball and discussing my top five BOSU sports conditioning drills. If this is your first time using a BOSU ball or your first time performing these BOSU sports conditioning drills, you should use the BOSU ball dome side up. Once you get used to balancing and performing the drills on the dome side, you can try flipping the BOSU ball so that it’s platform side up.

1) BOSU Baseball Drill

 Whether you are batting, catching, fielding or pitching, balance is extremely important when playing baseball. Poor balance can lead to you dropping the ball, swinging wildly or making a bad pitch. Good balance can help you hit a home run or throw the perfect pitch. This BOSU baseball drill focuses on batting but can lead to improvements in overall balance and boost all areas of your baseball game.

To perform the drill, stand on the BOSU ball and hold a baseball bat. Then simply swing the bat as you normally would whilst also keeping your balance. This might sound simple but it’s surprisingly difficult. Do it a few times each week and you’ll quickly notice improvements in your baseball swing.

 >>> Watch A Video Demonstration Of The BOSU Baseball Drill <<<

 

2) BOSU Football Drill

 Balance is an essential skill in football. Good balance can be the difference between making a touchdown or dropping the ball and falling over before you get anywhere near the touchline. Ankle strength is essential too. Weak ankles can lead to regular injuries whilst strong ankles can give you the power you need to make those surging runs and change direction quickly. This BOSU football drill helps improve your balance and strengthen your ankles at the same time.

To perform the drill, place the BOSU ball to your right and stand on it with your right foot. Then quickly change feet so that your left foot is on the BOSU ball and your right foot is on the ground. Keep shuffling across the BOSU ball from left to right and right to left as fast as you can. Before you know it you’ll be shuffling past all your opponents as you make that surging run and game winning touchdown.

 >>> Watch A Video Demonstration Of The BOSU Football Drill <<<

 

3) BOSU Golf Drill

 If you want to perfect your golf swing, balance is essential. Good balance helps you maintain full control as you swing the club and strike the ball just right whilst poor balance can lead to you over swinging or slicing the ball. This BOSU golf drill is very similar to the BOSU baseball drill listed above and focuses on your golf swing.

To perform the drill, simply stand on the BOSU ball and swing your golf club like you normally would, whilst maintaining your balance. Practice regularly and you’ll have the perfect golf swing in no time at all.

 >>> Watch A Video Demonstration Of The BOSU Golf Drill <<<

 

4) BOSU Soccer Drill

 Balance is a key soccer skill. Controlling balls in the air and shooting with your first touch all require amazing balance. This BOSU soccer drill will help you become a master of balance in no time at all.

To perform the drill, stand on the BOSU ball and get someone to throw a soccer ball towards your feet. Kick the soccer ball back to the other person whilst balancing on one leg and repeat. When performing the drill, make sure you alternate your legs so that your balance develops equally. If you can do this drill successfully, you should have no problems controlling the soccer ball on the pitch.

 >>> Watch A Video Demonstration Of The BOSU Soccer Drill <<<

 

5) BOSU Skiing Drill

 Skiing is all about balance and ankle strength. Whether you are skiing in a straight line or performing ski slaloms, you need super strong angles and very good balance. This BOSU skiing drill helps you build up both of these areas and makes navigating the slopes that little bit easier.

To perform the drill, stand on the BOSU ball with your feet pointed towards one corner. Jump, twist and point your feet towards the other corner and then repeat this process continuously. Practice this drill a few times each week and you’ll be king of the slopes in no time.

 >>> Watch A Video Demonstration Of The BOSU Skiing Drill <<<

 

Summary

Balance, core strength and stability are key attributes that are important in any sport. By using a BOSU ball as a sports conditioning tool, you can improve in all these areas and become a champion in your chosen sport. These five drills are just a sample and there are plenty more BOSU sports drills out there. So what are you waiting for? Grab a BOSU ball and start incorporating it into your sports training sessions today.

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Sports Conditioning & BOSU


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Warming Up With The BOSU Ball

Warming Up With The BOSU Ball

Published by on October 18, 2015 | Leave a response

Warming up is an important part of any workout. It allows your muscles to gently ease into the workout ahead and reduces your chances of injury. If you warm up with a BOSU ball you can also improve your balance and core strength as you prepare for the workout ahead. In this article I discuss some of the best ways to warm up with the BOSU Ball.

BOSU Ball Cardio Warm Ups

 Cardio is a great way to get your blood pumping, increase the temperature of your body and warm your muscles up. At first glance the BOSU ball might not seem best suited to cardio. However, if you get a little creative, there are plenty of cardio warm ups that you can perform on the BOSU ball. In the list below I highlight my top three:

1) Step Ups:- This simple but effective warm up involves stepping on the BOSU ball and then stepping off again. Do it slowly to begin and then once you find your balance increase the speed until you are warmed up.

 2) Jogging:- Jogging is another simple warm up that can be performed on the BOSU ball. Start off jogging slowly on the ball and then gradually increase the intensity until you are fully warmed up.

3) Jumping Jacks:- To perform jumping jacks on the BOSU ball simply start bouncing on the ball and then throw your arms and legs out to the side whilst you are in the air.

BOSU Ball Strength Training Warm Ups

Strength training warm ups are an excellent way to prepare your major muscles for a weight lifting session. The two BOSU ball warm up exercises listed below allow you to warm up all the major muscles in your upper and lower body:

1) Push Up:- To perform push ups on the BOSU ball place your hands on the ball and make sure they are parallel to your chest. Straighten your legs behind you, slowly bend your elbows until your nose touches the BOSU ball and then return to your starting position.

2) Squat:- To perform a squat on the BOSU ball stand up straight on the ball with your feet facing forward. Slowly bend your knees and lower your body down until your thighs are parallel to the ground. Then straighten your knees and return to your starting position.

 BOSU Ball Stretching Warm Ups

 Stretching is a fantastic way to make your muscles supple and increase your range of motion before you start your main workout. The list below explains how you can use the BOSU ball to stretch your back, legs and upper body:

 1) Bridge:- To perform a bridge on the BOSU ball lie flat on your back with the ball at your feet. Keep your arms by your side, bend your legs and place your feet on the BOSU ball. Push up with your legs and curl your back so it looks like a bridge then hold the position for one minute.

2) Hamstring Stretch:- To perform a hamstring stretch on the BOSU ball sit on the ball with your legs stretched out in front of you. Lean forward as far as you can and keep your legs straight. Once you are as far forward as you can go hold the stretch for one minute.

 3) Shoulder Stretch:- To perform a shoulder stretch on the BOSU ball stand on the ball and stretch one arm across your chest horizontally. Hook this arm around the elbow with your other arm, pull it towards your chest and hold for one minute. After one minute repeat this stretch with the other arm.PlankPushup

 

Summary

These BOSU ball warm ups should help you get ready for any workout whilst also improving your balance and core strength. So next time you hit the gym don’t warm up on the bike or the treadmill. Grab a BOSU ball and give these exercises a try instead.

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Warming Up With The BOSU Ball


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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What Is The BOSU Ball?

What Is The BOSU Ball?

Published by on October 11, 2015 | Leave a response

The BOSU ball is a fitness training device that was created by David Weck in 2000. It is constructed from a semi-spherical rubber pod which is attached to a solid platform and resembles a stability ball that has been chopped in half. The term BOSU stands for “both sides up” and refers to the way in which a BOSU ball can be used either dome side up or platform side up. In this article I will be taking a detailed look at the BOSU ball and discussing the main benefits of using this fitness training device.

How Can You Use The BOSU Ball?

As mentioned above, the BOSU ball can be used dome side up or platform side up. Dome side up is more stable and secure as the bottom of the device does not move. If you are just getting started with the BOSU ball then I recommend you use it dome side up as this will allow you to get a feel for it without losing your balance.

Once you become more familiar with the BOSU ball you can then flip it over and try it platform side up. Platform side up is less stable as the dome side is on the floor and rolls around but it is more challenging and leads to better improvements in balance and core stability.

When it comes to actual BOSU exercises there are plenty of options. The BOSU ball can be used to perform many traditional cardiovascular and strength training exercises. It can also be used to improve your flexibility and to perform sports drills. Just ask an instructor at your gym about what exercises you can perform on the BOSU ball or have a quick search on the Internet for BOSU exercises and you will be able to see exactly what is possible.

What Are The Benefits Of Training With The BOSU Ball?

There are many benefits to training with a BOSU ball and I have highlighted the key benefits in the list below:

 1) Balance:- Since exercising on a BOSU ball is less stable than exercising on a flat surface, you have to constantly steady yourself as you exercise and over time this improves your balance.

2) Core Strength:- When you exercise on a BOSU ball your core muscles are constantly engaged as your body stabilises itself on the unsteady surface which leads to improved core strength.

3) Calories Burned:- Since exercising on a BOSU ball brings your core muscles into play, it makes performing the exercises more difficult and as a result it model-bosu-ball_galburns more calories.

 

Summary

I hope this article has helped you learn about the BOSU ball and the benefits of BOSU ball training. Whether you want to improve your balance, improve your core strength or simply increase the amount of calories you burn whilst you exercise, the BOSU is definitely a fitness training device worth considering. Try a few traditional exercises such as curls, lunges or squats

on the BOSU ball next time you hit the gym and s

Activate Your Trial Now!


Or visit this link:
What Is The BOSU Ball?


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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