BOSU® Crush It
BOSU Crush It Overview
A.
Why?
1.
Measurement is motivation
2.
Compare & compete
3.
Sense of occasion
B.
How?
1.
As a part of your regular workout for variety
2.
As the end of your regular workout as a finale
3.
As a part of an event
C.
What?
1.
Balance Cha 3 Balance Drills
2.
Core Cha 3 Core Drills
3.
Lower Body Strength/Endurance Cha 3 Lower Body Drills
4.
Upper Body Strength/Endurance Cha 3 Upper Body Drills
5.
Cardiovascular Cha 3 Cardiovascular Drills
6.
Agility Cha 3 Agility Drills
D.
Remember
1.
Power of teammates
2.
Safe haven
3.
Practice makes perfect
4.
Be smart, stay safe
2.
BOSU® Crush It Challenges and Drills
Balance Trainer = BT Ballast Ball = BB Med Ball = MB
Balance Challenge
²
´7RSµ
Goal
Measure single leg balance on unstable surface;; determine weak links in kinetic chain
and/or less dominant side.
Set-Up
Stand with one foot on apex of dome. Lift opposite leg side in balanced position.
Execution
Hop in quarter turns (1, 2, 3, 4), switch legs in pendulum motion (5), hop other direction
in quarter turns (6, 7, 8, 9), switch legs (10). Continue, counting each hop as 1 count until
balance is lost. Stepping off or touching lifted foot down ends test.
Measure
Number of hops completed before touching down or stepping off, up to one minute
Your
Score
Common
Score
High
Score
