BOSU Football Exercises
If you play football, improving your agility is a must. Being more agile means you can easily weave past opponents and quickly change direction to catch the ball mid-flight. These five football exercises focus on improving your agility by combining rapid movements with the unstable surface of the BOSU ball.
1. Football Circle Hop Drill
Equipment Required:
- 9 BOSU balls (dome side up)
Instructions:
- Place the BOSU balls in a circle on the floor.
- Stand in the center of the circle with your left foot on the floor and your right foot on a BOSU ball.
- Hop forward onto the next BOSU ball and land with your left foot on the BOSU ball and your right foot on the floor.
- Hop forward onto the next BOSU ball and land with your right foot on the BOSU ball and your left foot on the floor.
- Repeat for as many hops as you desire.
- Step off the BOSU ball and outside the circle to complete the exercise.
2. Football Jump Drill
Equipment Required:
- 5 BOSU balls (dome side up)
- 1 partner
Instructions:
- Place the BOSU balls in a line on the floor.
- Stand a few feet away from the line of BOSU balls and make sure you are standing in the center.
- Get your partner to stand on the other side of the BOSU ball line and randomly point and name a BOSU ball e.g. number 2 would be the second BOSU ball in the line going from your left to your right.
- Once your partner has chosen a BOSU ball, jump onto it as fast as you can, keep your balance and then shuffle backwards to the starting position.
- Repeat for as many repetitions as you desire.
3. Football Ladder Hop Drill
Equipment Required:
- 7 BOSU balls (dome side up)
Instructions:
- Place the BOSU balls in a line on the floor.
- Stand at the back of the line and place your left foot on the BOSU ball at the back and your right foot on the floor.
- Bounce up into the air and place your left foot on the floor and your right foot on the BOSU ball.
- Hop forward and place your left foot on the BOSU ball in front of you and your right foot on the floor.
- Bounce up into the air and place your left foot on the floor and your right foot on the BOSU ball.
- Repeat all the way up the five BOSU balls and then come all the way back down again.
- Perform as many ladders as you desire.
- Step off the BOSU ball to complete the exercise.
4. Football Side Shuffle Drill
Equipment Required:
- 1 BOSU ball (dome side up)
Instructions:
- Stand to the left of the BOSU ball.
- Place your right foot on the BOSU and keep your left foot on the ground.
- Bend your knees and body slightly and get your balance.
- Shuffle your left foot onto the BOSU ball and place your right foot on the floor at the other side.
- Shuffle your right foot back onto the BOSU ball and place your left foot on the floor, back in the starting position.
- Repeat as many side shuffles as you desire and increase the speed as you get used to the motion.
- Step off the BOSU ball to complete the exercise.
5. Football Sit Up/Get Up Drill
Equipment Required:
- 1 BOSU ball (dome side up)
- 1 medium medicine ball
Instructions:
- Grab the medium medicine ball in both hands and sit on the BOSU ball.
- Hold the medium medicine ball out in front of your chest, slowly lie back on the BOSU ball and swing your arms above your head.
- Swing your arms forward so that the medium medicine ball is back in front of your chest and perform a full sit up at the same time.
- Stand up off the BOSU ball, raise the medium medicine ball above your head and jump up in the air at the same time.
- Sit back down on the BOSU ball and repeat for as many repetitions as you desire.
- Stand up off the BOSU ball to complete the exercise.
