BOSU Skiing Exercises

BOSU Skiing Exercises

If skiing is your sport, the BOSU ball can benefit you greatly. The five skiing exercises below help give you the balance and strength you need to stay on your feet and navigate the ski slopes whilst on an unstable surface.

1. Skiing Balance Drill

Equipment Required:

• 1 BOSU ball (platform side up)

Instructions:

1. Stand on the BOSU ball and get your balance.
2. Bend your knees until they are parallel with your butt, hold your arms out straight in front of you and get your balance.
3. Slowly tilt the BOSU ball to the left.
4. Slowly tilt the BOSU ball to the right.
5. Step off the BOSU ball to complete the exercise.

2. Skiing Dumbbell Ladders Drill

Equipment Required:

• 6 BOSU balls (dome side up)
• 1 dumbbell

Instructions:

1. Place the BOSU balls in a line on the floor.
2. Grab the dumbbell with your left hand and raise it above your head.
3. Stand at the back of the line, place your left foot on the BOSU ball at the back and place your right foot on the floor.
4. Bend your knees and slowly lower your body down until your front knee is at a 90-degree angle, making sure that it does not go over your ankle.
5. Extend your knees and slowly raise your body back up to the starting position.
6. Step forward and place your right foot on the next BOSU ball in the line whilst keeping your left foot on the BOSU ball at the back.
7. Repeat steps 4 and 5.
8. Continue stepping forward, one BOSU ball at a time and repeat steps 5 and 6 every time you move forward to a new BOSU ball.
9. Once you have completed one ladder, lower the dumbbell down to your side, place it in your right hand and raise it above your head.
10. Perform as many ladders you desire and make sure you change the arm that holds the dumbbell on each ladder.
11. Step off the BOSU ball and place the dumbbell on the floor to complete the exercise.

3. Skiing Moguls Drill

Equipment Required:

• 1 BOSU ball (dome side up)

Instructions:

1. Stand on the BOSU ball with your knees slightly bent.
2. Hold your arms out in front of you as if you were holding ski poles.
3. Move your feet so that they are facing to the left whilst keeping your arms held out in front of you.
4. Move your feet back to the center whilst keep your arms held out in front of you.
5. Move your feet to the right whilst keeping your arms held out in front of you.
6. Jump up and land with your feet facing to the left whilst keeping your arms held out in front of you.
7. Jump up and land with your feet facing to the right whilst keeping your arms held out in front of you.
8. Repeat for as long as you desire.
9. Step off the BOSU ball to complete the exercise.

4. Skiing Moguls With Jump Drill

Equipment Required:

• 1 BOSU ball (dome side up)

Instructions:

1. Stand on the BOSU ball with your knees slightly bent.
2. Hold your arms out in front of you as if you were holding ski poles.
3. Jump up and land with your feet facing to the left whilst keeping your arms held out in front of you.
4. Jump up and land with your feet facing to the right whilst keeping your arms held out in front of you.
5. Jump as high as you can and then land back on the BOSU ball.
6. Repeat for as long as you desire.
7. Step off the BOSU ball to complete the exercise.

5. Skiing Strength Drill

Equipment Required:

• 2 small stools (similar height to the BOSU ball)
• 1 sandbag (filled to a weight that is suitable for you)
• 1 BOSU ball (platform side up)

Instructions:

1. Place the BOSU ball on the floor in between the two small stools.
2. Place the sandbag on the left stool.
3. Grab the sandbag with both hands, lift it off the left stool, rotate your body and put it down on the right stool.
4. Grab the sandbag with both hands, lift it off the right stool, rotate your body and put it down on the left stool.
5. Repeat for as many repetitions as you desire.
6. Step off the BOSU ball to complete the exercise.

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