BOSU® Power for Performance

Power is an element of skill-related fitness that is needed to excel in athletic performance and is created by the right combination of strength and speed.

 Have you tried using the BOSU® POWERSTAX® for athletic performance? Here’s why you should:

 BOSU® POWERSTAX® are risers for the BOSU® Balance Trainer that allow you to quickly and easily elevate the Balance Trainer to variable heights and enhance the ability to create a variety of exercises. Each POWERSTAX® riser provides 4 inches of elevation. A properly inflated BOSU® Balance Trainer is 8.5 inches in height. One Balance Trainer and three POWERSTAX® give you approximately 20 inches of height to manipulate, providing an opportunity for progressions and regressions at each height. It’s a quick fix to add or subtract a riser.

 Complexity and intensity will vary, depending on how you use the elevation of the BOSU® Balance Trainer and the POWERSTAX®. For example, the additional height of each POWERSTAX® makes a box jump more challenging, while the same elevation makes a pushup easier and more accessible.

 Feeling powerful? Let’s explore five exercises that use a variety of heights with the BOSU® Balance Trainer and POWERSTAX®, and then apply strength and speed to further vary the intensity.

 

Lateral Leap or Jump

  • Start with the Balance Trainer on one POWERSTAX®, and add height as you progress.
  • Stand to one side and load the outside leg.
  • Leap to the dome, landing on the inside leg. Then leap back to the floor, landing on the outside leg.
  • To progress, jump to the side of the dome, landing on two feet. Then jump back to the floor, landing with control on both feet.
  • Which height lets you perform with both strength and speed? You need BOTH to create power. Find your sweet spot.

 

Box Jump Line Drill

  • Stand at the end of a line of Balance Trainers and POWERSTAX® arranged at different heights.
  • Starting at the lowest height, jump from the floor to the dome. Pause on top of the dome and “stick” the landing position, then step or jump back to the floor.
  • Continue to perform the same movement down the line, moving to progressively higher elevations.
  • To progress, instead of pausing on the floor between jumps, increase the speed and immediately explode from the floor to the next dome.

 

Sprinter Lunge

  • Stand behind a line of Balance Trainers and POWERSTAX® arranged at different heights.
  • Starting at the lowest, step or run up on the dome and back to the floor, lunging low with the back leg and touching the dome with one hand. Alternate sides on each rep.
  • After the desired number of reps on one dome, shuffle side to the next height and repeat.
  • To progress, increase speed and the depth of the sprinter lunges at each elevation.

 

 Horizontal Power Leg Press

  • Start with the Balance Trainer on one POWERSTAX®.
  • Place the hands on the dome and set plank. Add an optional line of pull at the hips with elastic resistance.
  • Squat horizontally by shifting the weight back toward the heel, then pushing forward.
  • Progress to a jump forward / walk back to plank, or to a jump forward / jump return

 

 

Plank Pop Jump

  • Start with the Balance Trainer on one POWERSTAX®.
  • Place the hands on the dome and set plank. Snap the hips and “pop” to a squat position on the dome.
  • Pause to balance, then step or jump back to plank.
  • Progress by moving to higher elevations. This will make the plank easier, and the pop jump harder.
  • This just might be better than a burpee – and that’s serious business!

 

 

Give these drills a try. Apply speed while maintaining range of motion and great technique, then load to explode! Experiment with your own variations. Post on social media and hashtag #BOSU.

 


Elizabeth Lenart is a BOSU® Master Trainer. She is the founder of innerathlete in East Longmeadow, Massachusetts, where she consults, trains and coaches. She also appears on the TV show Mass Appeal as a fitness expert.

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