BOSU® Smart Feet Strong Body
3
Lunge with Heel →
Lunge & Explode
(BT)
One foot on apex of BT, toes front. Other leg is behind, toes front.
Lunge low and push off forefoot, stay close to floor. Progress push-off
forefoot into standing balance position.
Walking Stairs & Lift
(BT)
Begin standing on apex of BT. Step down off front, land on forefoot,
then heel (“1,2”). Allow ankle, knee, hip flexion of both legs. Explode
(push-off) of forefoot – hold at top, insole to inner leg – hold balance.
Double Bounce:
Close & Wide
(BT)
Double bounce on BT, focus on landings: toes pointed front, land on
forefoot, then heel (“1,2”). Allow ankle, knee, hip flexion of both legs.
Double Jump
(Floor)
Double bounce on floor, focus on landings: toes pointed front, land on
forefoot, then heel (“1,2”). Allow ankle, knee, hip flexion of both legs.
Explode (push) off of forefoot, and off-load weight (stay “light”) by
core bracing and full-body compliance.
Smart-Foot Running
(BT & Floor)
Jog on top of BT, focus on landing forefoot first, and off-loading weight
(stay “light”) by core bracing and full-body compliance. Feet should
remain beneath hips. Repeat this exercise on the floor.
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MY PARTY TRICK Execution Demonstrates
Agility
Strength / Endurance
Flexibility
Alignment
Symmetry
Deceleration
BOSU® Training Exercise: