Tag Archives: BOSU ball cheer exercises

Example Warm-Up Routine (5–10 minutes):

1. High Knees – 30 seconds.
2. Butt Kicks – 30 seconds.
3. Lateral Skaters – 10 reps each side.
4. Arm Circles – 10 forward, 10 backward
5. Hip Openers (Lateral Leg Swings) – 10 each leg

Step 2: Proprioception Training

Proprioception exercises train athletes to sense and control their joint positions, especially in unstable scenarios.

Exercises:

1. Single-Leg Balance with Eyes Closed
   • Stand on one leg and hold for 30 seconds.
   • Progression: Add arm movements or have a teammate toss a ball to them.
   • Repeat 3 times on each leg.
2. Balance Board Training
   • Use a wobble board or balance disc to practice standing, squatting, or catching a light ball.
   • Time: 1–2 minutes per activity.
3. Tandem Stance on Foam Surface
   • Stand with one foot directly in front of the other on a foam pad for 30 seconds.
   • Progression: Close eyes or add light arm movements.

Step 3: Reactive Balance Training

These exercises teach athletes to quickly stabilize after dynamic movements.

Exercises:

1. Drop-and-Stick Landing Drills
   • Stand on a box (12–18 inches high), drop down to the ground, and land softly in a squat.
   • Focus: Knees should stay aligned with the toes.
   • Reps: 10–12.
2. Lateral Hop and Hold
   • Hop laterally from one foot to the other, holding each landing for 3 seconds.
   • Ensure hips and knees remain stable.
   • Reps: 8–10 each side.
3. Dynamic Partner Pushes
   • Partner lightly pushes the athlete’s shoulders in random directions while they maintain balance in a semi-squat stance.
   • Time: 30 seconds per round, 2–3 rounds.

Step 4: Strength Training with Stability

Strengthening stabilizing muscles enhances joint control and reduces compensation patterns.

Step 5: Plyometrics with Neuromuscular Focus

Plyometric exercises improve explosive power while reinforcing proper joint alignment and control.

Exercises:

1. Box Jumps with Stick Landing
   • Jump onto a box (18–24 inches high), focusing on soft, stable landings.
   • Reps: 8–10.
2. Broad Jumps with Reactive Balance
   • Perform a broad jump forward and stick the landing for 3 seconds.
   • Ensure knees remain aligned.
   • Reps: 8–10.
3. Bounding Drills
   • Hop forward on one leg, switching legs with each bound.
   • Focus on stability during each landing.
   • Reps: 8–10 bounds.

Step 6: Cool Down and Recovery

End each session with static stretching and foam rolling to improve flexibility and reduce soreness.

Example Cool-Down Routine (5–10 minutes):

1. Hamstring Stretch – 30 seconds per leg.
2. Quad Stretch – 30 seconds per leg.
3. Cat-Cow Stretch – 10 reps.
4. Foam Rolling: Focus on calves, hamstrings, and quads.