BOSU PLANK PARTNER TAPS:
In the same position as the Front Plank, have your partner tap the flat side of the ball at
various points creating even more instability. The goal is to keep or return the BOSU ball
to a level position as quickly as possible.
PLANK CIRCLES AND FIGURE 8S:
In the BOSU ball Plank position, keep the hands in the same place at the edge of the ball
and rotate the BOSU ball in a circular pattern while keeping the body in a straight line.
Switch directions halfway through the repetitions.
To perform more advanced movements, move the ball in the pattern of an 8 while
keeping the body in a straight line and the core engaged. Switch directions halfway
through the repetitions.
SIDE ARM BALANCES:
To perform this hip and oblique stabilizing isometric hold, put one hand on the round side
of the BOSU ball with the other hand straight up in the air. Keep the body in a straight
line from head to toe. Tightening the core and glutes will help maintain this position
properly.
TARFISH BOSU PUSH-UPS:
This complex movement will develop chest, hip, and oblique strength and stability. Begin
in a push-up position on the round side of the BOSU ball. Perform a push-up, then place
one hand on center of the round side of the ball. Turn into a “side-arm balance” and lift
the top leg off the ground. Hold this position for one or two counts, then return to the
push-up position and repeat on the other side.
ONE-LEG HIGH-KNEE BALANCE:
Baseball requires dynamic balance more so than static
balance. The One-leg High-knee balance training exercise
demands that the athlete maintain balance on the unstable
surface while moving the body through a full range of motion.
Begin with one foot on the top of the round side of the BOSU
ball, the other foot on the ground to the side, and the opposite
arm at a 90-degree angle in front of the body. Then,
explosively drive the knee of the foot on the ground up while
pumping the arms. Hold this position for one or two counts
and return to the starting position. Halfway through the
repetitions, the other foot is switched to the top of the BOSU
ball.