Drills for Domed Training Devices
The following is a series of drills using domed training devices with unstable surfaces; these drills may be used by the strength and conditioning professional to challenge his or her client's abilities while adding fun and variety to training sessions.
In recent years, many personal trainers have utilized domed training devices, such as the BOSU (DW Fitness LLC, Madison, NJ), to enhance various parameters of health and fitness. Although the efficacy of these devices has yet to be established, they do offer the client an alternative training stimuli when compared to ground-based training and also may serve as a fun and challenging adjunct to traditional training exercises. As a result, the use of these devices may enhance client motivation and reduce apathy and boredom toward training sessions.
The following is a series of drills that may be used by the strength and conditioning professional as part of a dynamic warm-up routine, between exercises in a circuit, or to challenge the client.
Squat With Medicine Ball Twist
This drill may be utilized by the strength and conditioning professional to improve active range of motion, as well as to develop shoulder and trunk stability. Begin with the feet approximately shoulder-width apart on top of the domed training device. While holding a medicine ball directly out in front of the body, perform a squat. On the descent, instruct the client to keep the arms straight, to rotate the torso, and to proceed to move the ball across the body to the left and to the right side before returning to the standing position (Figure 1) .
Contralateral Reach
This exercise can be used to improve movement awareness skills, while strengthening the lower extremities and torso. While holding a handled medicine ball or a small dumbbell over the right shoulder, slowly begin to reach downward and across the body toward the outside of the left ankle (Figure 2) . After this has been accomplished, return back to the starting position, and repeat this movement for the desired number of repetitions. This drill then should be repeated in the same manner using the left arm.
Jump Stick
This drill can be utilized to aid in the development of ankle strength while providing assistance with deceleration to the domed device. While facing forward and standing next to the domed training device, perform a countermovement arm swing. Instruct the client to jump as high as possible while remaining under control and to land in a half-squat position with both feet on top of the dome. The goal is for the client to stick the landing (meaning once the feet make contact with the ball no extraneous movements, such as changes in foot position, should occur).
Up and Over
The purpose of this drill is to develop power, speed, and body control. Begin by standing sideways with the right foot closest to the domed training device. Leading with the right foot, the client steps laterally to the center of the training device, jumps upward off the right leg, and performs a step-ball-change. Once the left foot has been switched to the center of the dome, the client will land on the right foot to the left side of the device. This process is then repeated, moving rapidly for 20–30 seconds.
Fire Feet
This drill may assist the strength and conditioning professional in developing coordination and foot speed, while emphasizing a high knee lift and proper arm actions for sprinting. Start by bending the arms at a 90° angle and positioning the left hand at chin level and the right hand at the back, right hip pocket (similar to a sprint). Place the right foot on top of the domed training device, and in a manner similar to running, rapidly switch the left and right foot on top of the domed training device. Proper arm action should be emphasized during this drill. Thus, when the right foot is on top, the left hand should be at the chin and vice versa.
Push-ups Return to TOC
This exercise can be selected by the strength and conditioning professional to enhance upper body strength, in addition to shoulder and trunk stability. With the dome side down, grasp the sides of the platform approximately shoulder-width apart and assume a push-up position. Slowly bend the elbows just below a 90° angle and lower the chest toward the platform. Make sure the lum-bopelvic musculature remains tightly contracted to avoid accentuating the lordotic curve in the lower back. Once this has been accomplished, extend the arms and return to the starting position.
Jay Dawes, Column Editor. Jay Dawes is the owner/director for the 180 Center for Health and Performance in Edmond, Oklahoma. E-mail: jdawes3@cox.net
Original article found on www.nsca-lift.org
