If I had to take a guess, I would say that there are several BOSU’s in most commercial fitness gyms and studios. In fact, I believe that they could even be found in physical therapy facilities as well. But are they really necessary to use for someone who is looking to develop better “balance” - are they useful for that goal?
On the BOSU website, it states that there should be a harmony between your brain and body, and that there are two main points to using a BOSU:
The basics of BOSU® Balance Training are dictated by the structure and function of the human body. Two principle objectives of BOSU® Balance Training are: 1. Balance Left & Right Sides (control of center through Symmetrical Rotation) & 2. Timing efficient Down/Up movement (harnessing the Load to Explode exchange with the entire body)
After reading the above passage I immediately thought of the Functional Movement Screen that I perform for a new client before designing their program. In that assessment I look for “asymmetries” between left and right joint mobility and stability. If a client loses their balance on one of the screens, for example, the inline lunge, I believe it has to do with a lack of stability at their foot, a lack of isometric and eccentric strength in their adductors, and an instability at their hip rotator muscles. Lower back stability might not be there either, but that’s for another post.
So it seems that gaining single leg strength on a stable surface is a logical start for this client. Here is my progression if improving balance is the goal:
- Band assisted split squat
- Split squat
- Barefoot split squat
- Barefoot split squat on Airex balance pad
- Barefoot split squat on a half foam roller (flat side down)
- Barefoot split squat on a half foam roller (flat side up)
Notice that unstable surface training does not occur until the 4th phase. Once a client shows that they can balance on the ground, then a BOSU can be used. This goes for squats, lunges, standing hip extensions, and push ups.
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nickpahountis posted this
