Stability is the foundation of any athlete’s success on the court or field. To build upon that foundation, you need to find new ways to avoid plateaus and keep improving. Below are three exercises that will challenge your stability and build strength in your lower body, core and upper body.
Developing the stabilizing muscles around the major lower body muscles (quads, glutes, hamstrings) is essential for all athletes. Being able to stay on your feet after an awkward landing can be the difference between making a play and giving up possession to your opponent.
The BOSU Squat is a stabilization exercise that forces you to maintain balance and engage muscles you didn't know you had. If it's your first time, perform the exercise without any weight. Leave your ego at the door and make sure you can complete the exercise with proper form, because your muscles will be in for a shock. As your body becomes used to the challenge, you may hold dumbbells at your sides and close your eyes for increased difficultly.
BOSU Push-Ups force you to control an unstable surface as you lower your chest toward the ground. Athletes performing this exercise for the first time might want to shorten their range of motion and work up to touching their chest to the ball.
BOSU Russian Twist
A six-pack might work for Hollywood, but developing only the superficial muscles of your core won’t do much for your performance. Challenging your core’s stabilization muscles is what truly builds a powerful abdominal section and helps prevent injury.
BOSU Russian Twists force you to maintain balance on an unstable surface while performing a rotating movement similar to many actions in sports, including ripping a rebound from an opponent, firing a slap shot or hammering a home run.
Sets/Reps: 3x15 each side
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