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Bosu Ball ideas?

post #1 of 14
Thread Starter 
I just got a bosu ball, I remember that lisamarie and others use it and rave about it. Andrew Hooge's Fitskiing book has some exercises using it I plan to incorporate into my training.

I'd love to hear other's ideas and favorite ski related uses for it.
post #2 of 14
Turn it upside down and:
do push ups on it;
balance squats, two and one leg;
balance on your tush and pull legs in and out not touching with your hands.

Right side up:
you can use it for plios jumping on and off two footed, one footed, clockwise, etc. working up to more time.

jump on it two or one footed making sure you stabalize once you land and then squat, then jump off and do it again.

stand on it when doing bicep curls or anything with weights that will make balancing harder and force core engagement.

balance on it right side or upside down and then do it with eyes closed.

Have fun!
post #3 of 14
You'll just have to wait till my book comes out in January! I'm kidding, I'm kidding!

Try this. Turn the board platform side up. Lie on your back with your feet on the board. Extend your spine into a bridge. Rock the board forward and back. Cone down and rest, then extend to the bridge again. This time rock from side to side.

You can also do plyometrics with a medicine ball. Stand on the bosu, toss the ball in the air and jump. Catch the ball and land in a squat. Really good for eccentric strength.
post #4 of 14
As a balance training aid, the bosu is pretty easy and thus a nice place to get started (progression in roughly increasing difficulty: standing on Bosu, kneeling on a fitball, standing on bongo board, standing on styrofoam roller, riding unicycle...)

I'm a bit fanatical, since I'm 48 and race and live at sea level (originally typed "fat sea level" and, heck, that's an issue too), but some nice exercises on a bosu (except for the last one, all flat side up) are (if you can do them safely--you must calibrate for your fitness level and current balance):

Juggling (balance, recovery; progress until you can do this kneeling on a fitball and then standing on a styrofoam roller; instead of juggling tennis balls you can toss a medicine ball from hand to hand.)

lawnmower pulls with a hand weight (hold weigh in right hand to the left of your left ankle, knees bent, then straighten and cross your body and raise the weight so you finish with it held above you and to the right with the right arm fully extended. "Stayin' alive...")

Hold a tuck while holding a medicine ball in your hands. Work your way up to two or three minutes.

High tuck-low tuck-standup-scream. (At the end of a leg workout, just to make sure your legs are good and thrashed, holding a heavy medicine ball, go from standing to a high tuck, to a low tuck, to a high tuck and standing again, and keep repeating without a break; to make it more of a balance challenge, toss the medicine ball from hand to hand while you do this.)

Haybalers: Take a medicine ball in both hands, and with your knees deeply bent, hold it to the left of your left ankle. Then stand up, pulling it up and across your body until you are holding it above your head and to the right. Repeat 10-16 times on each side. If your knees aren't good, this may not be safe for you, but it really does create some of the same knee positions and demands as slalom skiing.

Agility/anaerobic threshhold hops: Do this on a surface with some give to it, to save your ankles and knees. With its flat side down, stand to the right of the bosu holding a medicine ball, with your left foot on top of its rounded top and your right foot on the ground. Hop lightly over the bosu, and finish with your left foot on the floor and your right foot on the rounded top of the bosu, and immediately hop in the opposite direction to repeat.

Once the first 5 get too easy on a bosu, you can do them on a bongo board instead. Bosus and bongo boards are also nice to add a leg/core/balance component to most upper body lifts (if you can do so safely), so with the flat side up you can do upright rows, bicep curls, military presses etc. while standing on the bosu.

Balance is a key component of high level skiing, and in my experience balance improves much more with training than does strength or power. But like strength training, to keep getting better you have to introduce more and more difficulty into your balance challenges as you progress.

Have fun.
post #5 of 14
Thread Starter 
Very cool stuff sfdean. I CAN juggle, so I should try that.

I haven't bought medicine balls yet, and don't know what weights to get, andy suggestions on this?
post #6 of 14
I've wanted to get a Bosu ball, but now I think I like the bongo board idea...and the unicycle idea. I used to be pretty adept at riding one as a kid; may have to pick one up and see how hard it is to relearn.

I just realized today that I needed to do a ton of balance work. Two seasons ago, I was doing lots of balance exercises on a fitness ball and had my best year of bump skiing ever. Last year, I did nothing and really noticed a difference for the worse.
post #7 of 14
You can also do a split lunge with a bosu and a stability ball. Your front foot is opn the bosu, and your rear foot is on the ball. As you lunge, roll the ball backwards.

Keep in mind that you can vary the workout intensity by how much you blow up the bosu. If you do not inflate it too much, the dome side will be challenging but the platform side will be easy. If you inflate it a lot, the dome will be easy but the platform will be killer!
post #8 of 14
Quote:
Originally Posted by Lisamarie View Post
You can also do a split lunge with a bosu and a stability ball.
I love a good challenge, but I'm going to end up with a house full of balance equipment with all these intriguing exercises.
post #9 of 14
Quote:
Originally Posted by moguljunkie View Post
I've wanted to get a Bosu ball, but now I think I like the bongo board idea....
IMHO, the Bosu is more versatile than the bongo. once you get the bongo down, it becomes easy. The Bosu moves in so many ways that it is easier to challenge your balance in different ways with it. Just my experience mind you.
post #10 of 14
This is true. You can do more ab/core work on the bosu than the bongo, as well as upper body work. You can even use it for certain flexibliity exercises. The sports conditioning folks at Twist Conditioning in Vancouver do a lot of spinal extension work with ski racers, simply because they do so much flexion that they need to balance the muscle groups. Provided that you don't have back or neck issues, you can lie on the bosu with your back extended over the dome. It feels great!

The soft surface of the bosu is also great for practicing edging moves. Hold the squat, and just move your ankles in skiing movements. A word on squats: When I first opened my studio, Jeff Bergeron came by to say hello. When he saw me practicing squats, he said "Do you realize that is not a skier's tuck position?" Since then, I always do an additional set of squats add a more rounded lower back.

You can also strengthen your feet by doing a set of squats on the front of the bosu, one set on the back end, one to the right and one to the left.
post #11 of 14
Thread Starter 
Well I've decided on a plan of action.

Since I'm doing a 6 day a week regiment (3 weights, 3 aerobics) that specifically recommends against doing other training - I need something to do in the evenings. I do the workouts early morning.

So I am going to devise a balance routine, that isn't particularly aerobic or uses a lot of muscles to do in the evenings. Focus on the bosu ball for now. I will be reviewing this thread, the bosu ball DVD, the Fitskiing book ideas (and Lisamaries book when it comes out.) I'll then put together the routine. I'll share it on this thread when I start.
post #12 of 14
Quote:
Originally Posted by SkiMangoJazz View Post
Very cool stuff sfdean. I CAN juggle, so I should try that.

I haven't bought medicine balls yet, and don't know what weights to get, andy suggestions on this?
I have a couple of medicine balls at home, and then I use the ones at the gym--it really depends on your level of fitness, but I'd try a 6 pound one (as a good intermediate weight) before you go up to the 11 pound one. One way to get a feel for it is to try out the different weight ones in a gym or at the sporting goods store. Another way to do it is to fill a milk jug, weigh it, and then see how you handle that weight. Medicine balls are also pretty versatile for a variety of core and ab work on a fitness ball.
post #13 of 14
Mom - I agree with the comment on the Bongo Board, but I have seen a picture of Bode Miller holding dumbbells in his hands and bending left and right all while balancing on the board. I haven't been able to do that yet!!
post #14 of 14

Bongo board ideas

I actually thing the bongo board is pretty useful (though I agree, the Bosu is much more versatile)

Here are a couple of other bongo board ideas--they're too easy on a bosu, flat side up:

Sidebends with a dumbell. If you regularly do 24 sidebends on each side with a 45 lb dumbell, try it 10 times each side with a single 20 lb dumbell on a bongo board.

Sumo squats, holding dumbells at your sides. If you regularly squat 10 reps of 220 lbs, try this with two 35 lb dumbells on a bongo board, to failure.
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