Your body works in a kinetic chain. It's important to train from the ground up, because every muscle and movement affects how another part of your body functions.
When you play your sport, your body will be better prepared to remain stable despite unpredictable gameplay. If your body can fire the correct muscles it needs to perform a specific movement, you'll be less likely to sustain an injury.
Here are three BOSU exercises that will help you prevent lower-body injuries. Integrate them into your workout once or twice per week. For a bonus video, check out NBA superstar Brandon Jennings' Explosive BOSU Push-Ups.
Note: Do not attempt heavy lifts on the BOSU Ball.
1. Single-Leg Squat
The Single-Leg Squat is a challenging exercise on its own. Adding the BOSU Ball increases its instability, forcing your ankle, knee and hip to stabilize to keep your knee in the proper position and your body balanced.
- Stand with one leg on a BOSU Ball.
- Keeping your knee aligned with your ankle, sit your hips back and bend your knee to lower into a Squat.
- Lower as far as you can without losing stability.
Sets/Reps: 2-3x10 each leg
2. Deep BOSU Squat
The next stop on the kinetric chain is your hips. Training your hips through a full range of motion—even without using weight—ensures that the muscles around this critical joint can maintain power and stability.
- Stand with your feet slightly wider than shoulder-width, and position your heels against a BOSU Ball.
- Squat down until your butt touches the BOSU Ball.
- Drive up to return to the starting position.
3. Advanced Superman
This exercise helps you keep a solid core and eliminate extraneous upper-body movement. That way, you can maintain optimal posture during your athletic movements, improve overall stability and keep your spine protected.
- Assume a Push-Up position with a BOSU Ball under your body.
- Keeping your core tight and your body in a straight line, walk your hands forward as far as you can without breaking form.
- Hold this position as long as you can without letting your stomach touch the ball.
Sets/Duration: 2-3x30-60 sec.
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