1. Core Strengthening
By improving strength in your core, you can prevent injuries through balance training on a BOSU ball. Your core is all the muscles in your abdomen and back that work together to keep your body stable. Your core works during every movement you make, keeping your body in balance and transferring energy. Just standing on the BOSU ball forces your core to adjust constantly, strengthening all the core muscles. Try standing on one leg for added difficulty. Try to stand on it for a full minute, focusing on tightening the core muscles. Repeat this exercise two to three times a day.
2. Improved Proprioception
Proprioception is your built-in sense of where you are in relation to other things around you. Proprioception is used when you walk, telling your body where to put your feet when you step. Although proprioception is a built-in neurological trait, it is possible to improve on it with specific training on the BOSU ball. Sports like trail running, where you are on uneven and loose terrain, rely on proprioception to avoid falls. Soccer and kickball also rely on proprioception so that you don't have to look at the ball every second.
To improve your proprioception, stand on the BOSU ball with your eyes closed. Before trying this exercise, make sure you can stand on the BOSU with your eyes open. At first, you won't be able to stand for long with your eyes closed. Try for twenty seconds of standing on the BOSU ball two to three times a day for improved proprioception.
3. Ankle Power
Your ankles support you whenever you stand. Strong ankles support you not just when you're running or walking, but also during all the stops and starts that accompany many sports. Ankle sprains are the No. 1 injury among athletes, and strong ankles help avoid that injury. To get stronger ankles with a BOSU ball, stand on the BOSU ball for a full minute. It may be too hard to stand on it for a full minute at first, but work your way up to it. Eventually, try doing two to three sets of standing and balancing on the BOSU for a few minutes. Standing on the BOSU with one leg is the ultimate ankle strengthener. Only try one-legged stands on the BOSU ball after you've mastered standing on it with both feet.
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