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Any Bosu Questions?

post #1 of 18
Thread Starter 
While Arnold was campaigning in Pleasanton this past weekend, I was training to be a Master Instructor for Bosu.
I believe my time was well spent!

You can get some basic info about the Bosu by visiting

If you want to see their specialty DVDS, go to

The workshop was conducted by Candace and Douglas Brooks, and Rob Glick. Douglas conducts the Bosu workouts for the US Ski Team. He was talking about Bodie Miller's ability to recover after catching an edge, and compared it to some of the recovery movements executed when working on the platform side of the Bosu.

The Bosu was created by a trainer who had one too many disaterous falls, while trying to stand on a stability ball.
Basically, its half of a ball, with a platform. Bosu stands for "both sides up." We recommend that you start by doing the exercises on the "dome" side. The platform is a bit challenging, at first.

The Bosu can be inflated to various resistances. If it is not overly inflated, it will be a challenge when on the dome side, and doable on the platform side. But if its too inflated, it may be close to impossible on the platform side, but way too easy on the dome side. If you have ankle problems, keep a bit more inflation, at first.

Although I usually do not recommend too many static balance exercises for skiers, its actually a good idea to first practice standing on the dome side. Now close your eyes. Feel the vibrations? Practice tracking one hand as it moves up, down and behind you.

Warm up by doing "compressions," which are pedaling actions. if your feet become sore or cramped, go back to the compressions. Take the compressions into a march, then into a jog. Go back to your compressions, the do a set of squats. On your last squat, hold a tuck position, and practice inversion and eversion of the ankle. The Twist Conditioning guys in Vancouver have pro skier practice this with their ski boots on. Now take the squats into "tuck jumps". When you come down, "stick" or stabilize your landing. Try a set of lateral slalom jumps.

Next, try some lateral slalom style jumps. Now try a quarter turn jump in each direction. Can you do a 180? How about a 360?
Now ask me questions? [img]smile.gif[/img]
post #2 of 18
I think standing on either side is no where near as challenging as a Wobble or Bongo board being over or underinflated. I have been doing squats on both the wobble board and bongo and they make my legs shake way worse than the BOSU.

Of course stepping on and off repeatedly and doing side squats on it will definately be a challenge on the BOSU.

I watch my wife do the DVDs and there are some hard exercises but I think the difficulty comes when you do exercises one right after another for the 50 minute workout segments.

Some of the switch-switch stuff takes alot of coordination and ankle strength.
post #3 of 18
Thread Starter 
Wobble and Bongo board are infintely more challenging, but since they are a hard surface, you can't really integrate edging type movements such as ankle inversion and eversion. You can't really practice 360s, or any sort of plyometric exercise. Its also hard to integrate weight training on the Bongo or Wobble. Most people fall off unless they use a really light weight. While you can do some of the killer ab work on the bongo, its sort of awkward to do so. Since skiing involves constantly changing surfaces, its usually a good idea to use a bunch of different pieces of equipment. Set them up in a circel, Bosu, foam roller, balance board, and step from one piece to the next.
post #4 of 18
It is definately good for plyos and ankle strength.

I do ab exercises on the BOSU because it works way better than on a mat.

I do normal crunches, oblique crunches, balance on my side hip and makes legs straight, do elbow to knee crunches, and balance on my butt with legs straight out and swing them from side to side. I then do reverse crunches on a bench.

Just doing these few ab exercises really works you hard. I don't think most people realize how hard it is to go from a completely stretched position to a crunch position and then back to a stretch. I find that you can only do about 1/4 to 1/2 of the normal number of crunches on the BOSU because your muscles never relax. So it's good because you get a good workout faster and it targets the obliques better than any other exercise or device.

I think it's worth it just for the abs and then you add stability exercises and other routines and it's a whole body workout.
post #5 of 18
Thread Starter 
ABS-olutely! [img]smile.gif[/img]
Another cool trick you can try with your wife: One of you stands on the Bosu, the other on a wobble board. Toss a med ball back and forth. This integrates balance with visual acuity. very useful on the slopes, since it speeds up your reaction time.
post #6 of 18
What about jumping rope on the bosu- ball side down? I can get a few jumps in-but then I usually end up too tilted to one side. I'm sure with practice I could get better-but do you think that would help with skiing skills or is it more a circus trick?
post #7 of 18
Thread Starter 
There might be a risk/reward issue with that one. You can probably do it dome side up.
post #8 of 18

What are the guidelines to determine proper inflation? As you stated earlier, too much or too litle have disdvantages.
post #9 of 18
Thread Starter 
It depends on two things: Your ankle stability, and what you want to accomplish. If you have very unstable ankles, start with more inflation. If your ankles are stable, and you want to mimic challenging ski conditions, let some air out. You will need to experiment. Working platform side up is more challenging, but if you inflate the ball too much, it almost impossible.
post #10 of 18
Hi Lisamarie

I have a question... my progression has been:

- squats on the core board (progressively LOOSER settings)
- box jumps onto the core board
- squats on the bosu ball (ball side up)
- squats on the bosu ball (hard platform side up)

I can hold a tuck or do squats - and now it's all become quite easy. What's my next task? I was thinking box squats onto the bosu ball (hard platorm side up)... but worried about risk of doing it incorrectly. I have already tried it and I *can* do it... just have not done more then 1 or 2.

post #11 of 18
Thread Starter 
Box squat jumps platform side up may be pushing the risk rewards thing a bit. Try this:
Dome side up
Jump up, tossing a 3-5 lb medicine ball in the air
Catch the ball, then come down slowly into the squat. This is called deceleration training. Its effective for preventing ACL injury.
post #12 of 18
Ok... let me make sure I understand...

dome side up
simultaneously throw the ball in air and jump onto the bosu
simultaneously catch the ball while squatting (absorbing)

step down and repeat?

how is this beneficial for preventing ACL injuries?

post #13 of 18
Thread Starter 
No need to step down unless your feet are getting tired.
Somewhere way back on these pages, I posted about deceleration, can't remember the darn topic name though.

One cause of ACL injury is muscular imbalance between the hamstrings and quads. Quads are extensors, hamstrings are flexors. So when you land slowly into a squat, especially holding the med ball, your hamstrings are contracting with added resistance.

Research about ACL injury has shown that it often occurs in the deceleration phase of the turn, not in the acceleration.The muscle "jams" into place, rather than slowly contracting.

[ November 23, 2003, 02:58 PM: Message edited by: Lisamarie ]
post #14 of 18
: I am supposed to DECELERATE when I turn?????

post #15 of 18
Thread Starter 
Hey! Do you want a copy of a 9 page Bosu ab workout I printed out for a staff training? I can bring it to ETU! [img]smile.gif[/img]
post #16 of 18
I want it.

Can you email it?

I can't make it to the ETU but I would love to see some variations on ab exercise on the BOSU.

I won't do any ab exercises anymore unless it is on a BOSU.
post #17 of 18
today I met the trainer again and he kicked my backside - man, sweating!!!

- he started with iso planks balanced on the smallest swiss ball, which I can do well - so he had me balance on one foot at a time

- then I used the swiss ball like an "ab roller"

- then I used a small medicine ball, sitting in crunch (halfway up to sitting) and held the med ball, turning and touching the ball to the mat on both side of my hips

(repeat circuit)

- then I did assisted squats

- followed by bosu squats (standing on the ball side)... each squat I touched the medicine ball to one side's foot and then upon standing up, I raised the med ball up/diagonally

- then I did walking lunges with the med ball - each lunge I twisted and extended the med ball and then stood and lunged forward (repeating)

- then I did 45 degree lunges with the med ball - each lunge I touched the med ball to the ground at my foot and then raised and lunged in the opposite direction (45 degree angles)

(repeat circuit)

then I did some upper body weights. and then I did some spinning. WHEW!

the leg circuit was hard!!

anyhoooo... sure I'll take that bosu workout.

see you at ETU.
post #18 of 18
Thread Starter 
WORD!!! I'm not sure you need it!
Just kiddin!
Scalce, the handout is based on the same stuff that's on your wife's DVD!
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