Exercise of the Week: BOSU Lateral Switches
STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.
The Exercise
BOSU Lateral Switches
Who Does It
Drew Brees, New Orleans Saints QB
Sports Performance Benefits
Enhances foot speed and the ability to push off laterally. Also activates the hips and lower-body muscles, preparing them for more advanced exercises.
How To
- Hold a football (or other piece of sports equipment) in a position-specific manner with your right foot to the right of a BOSU and your left foot on the dome
- Push off with your right foot to drive your body left
- Land with your left foot to the left of the BOSU and your right foot on the dome
- Continue hopping from side-to-side and switching feet for the specified duration
Sets/Duration: 2×15-20 seconds
Coaching Points
- Perform toward the end of your warm-up
- Face a partner to add an element of competition
- Make sure one foot is always on the BOSU
- Push laterally off the ball of your foot
- Perform as fast as possible
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Exercise of the Week: BOSU Lateral Switches
STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.
The Exercise
BOSU Lateral Switches
Who Does It
Drew Brees, New Orleans Saints QB
Sports Performance Benefits
Enhances foot speed and the ability to push off laterally. Also activates the hips and lower-body muscles, preparing them for more advanced exercises.
How To
- Hold a football (or other piece of sports equipment) in a position-specific manner with your right foot to the right of a BOSU and your left foot on the dome
- Push off with your right foot to drive your body left
- Land with your left foot to the left of the BOSU and your right foot on the dome
- Continue hopping from side-to-side and switching feet for the specified duration
Sets/Duration: 2×15-20 seconds
Coaching Points
- Perform toward the end of your warm-up
- Face a partner to add an element of competition
- Make sure one foot is always on the BOSU
- Push laterally off the ball of your foot
- Perform as fast as possible