BOSU Football Exercises

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:

  1. Place the BOSU balls in a circle on the floor.
  2. Stand in the center of the circle with your left foot on the floor and your right foot on a BOSU ball.
  3. Hop forward onto the next BOSU ball and land with your left foot on the BOSU ball and your right foot on the floor.
  4. Hop forward onto the next BOSU ball and land with your right foot on the BOSU ball and your left foot on the floor.
  5. Repeat for as many hops as you desire.
  6. 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:

  1. Place the BOSU balls in a line on the floor.
  2. Stand a few feet away from the line of BOSU balls and make sure you are standing in the center.
  3. 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.
  4. 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.
  5. Repeat for as many repetitions as you desire.

3. Football Ladder Hop Drill

Equipment Required:

  • 7 BOSU balls (dome side up)

Instructions:

  1. Place the BOSU balls in a line on the floor.
  2. 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.
  3. Bounce up into the air and place your left foot on the floor and your right foot on the BOSU ball.
  4. Hop forward and place your left foot on the BOSU ball in front of you and your right foot on the floor.
  5. Bounce up into the air and place your left foot on the floor and your right foot on the BOSU ball.
  6. Repeat all the way up the five BOSU balls and then come all the way back down again.
  7. Perform as many ladders as you desire.
  8. Step off the BOSU ball to complete the exercise.

4. Football Side Shuffle Drill

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Stand to the left of the BOSU ball.
  2. Place your right foot on the BOSU and keep your left foot on the ground.
  3. Bend your knees and body slightly and get your balance.
  4. Shuffle your left foot onto the BOSU ball and place your right foot on the floor at the other side.
  5. Shuffle your right foot back onto the BOSU ball and place your left foot on the floor, back in the starting position.
  6. Repeat as many side shuffles as you desire and increase the speed as you get used to the motion.
  7. 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:

  1. Grab the medium medicine ball in both hands and sit on the BOSU ball.
  2. 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.
  3. 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.
  4. Stand up off the BOSU ball, raise the medium medicine ball above your head and jump up in the air at the same time.
  5. Sit back down on the BOSU ball and repeat for as many repetitions as you desire.
  6. Stand up off the BOSU ball to complete the exercise.

Best BOSU Ball Exercises Products

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