ACSM Health & Fitness Summit

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: