ACSM Health & Fitness Summit

BOSU® Body Balance

A. Purpose: Re-define and explore your body's balance systems using the BOSU Balance Trainer and a soft-
touch weighted ball, and walk away with a whole new perspective on balance. More than just your ability to stand on one
leg, balance signifies both the starting and ending point of human movement, and this workshop will show you how to train
complementary aspects of balance to improve proprioception, strength and flexibility. You'll also gain some mind/body-
based methods for enhancing stability and mobility from simple sitting to gait training. Note: This workshop focuses on
barefoot training, however, please bring a pair of shoes or sneakers as well.

B. Introduction:

1. BOSU® Balance Variables (BBVs):

§ Contact Points

§ Visual Affect (driste)

§ Movement

§ External Stimulus: THE SOFT-TOUCH BOSU® WEIGHTED BALL

• 3 Figure 8s: frontal, saggital, transverse
  § Combinations

2. 
   

   Challenges in each plane in order: frontal, saggital, transverse

   
   


3. 
   

   Our BALANCE definitions:

   
   


4. 
   

   Isometric Balance Factors:

   
   

• Ankle and Foot Strength


• Pelvic Floor/Mula Bandha


• Trasversus Abdominus


• (TONGUE)

5. 
   

   Barefoot Vs. Shoe Training:
   a look at our shoes
   a look at our feet

   
   


6. 
   

   BOSU® Body Balance Program Design

   
   

A. Theme: Experience and Explore Balance Definitions of Stability and Mobility in a

Triplanar, Functional Approach to Body Positions. “We are human be-ings, not human

do-ings. It is okay to find balance and JUST BE,” Franklin, Inner IDEA Presenter

B. External Stimuli:

• BOSU® Balance Variables mentioned above


• BOSU® soft-touch weighted ball

C. Music (silence, natural sounds, Pilates-like beat)

D. Sensory Factors: (aromatherapy, taste, sound, touch, driste)

3. BOSU® Body Balance Teaching Progressions
   A. Building Sequences: S & M
   
   
   1. Find Stability (often influenced by yoga) as follows (in order of appearance):
      STANDING, SQUATTING, HINGING, SINGLE LEG, AND LUNGING, FOLLOWED BY:
      KNEELING, PRONE, SIDE, SUPINE, QUADRUPED, PLANK, and SEATED.