Terms And Techniques - BOSU Ballast Ball Mode D'emploi

Setting Up
Make sure your Ballast Ball is set on a non-slip, level surface with adequate
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clearance space around you. If working out on a wood or other hard surface, a mat
or folded towel can provide padding for exercises that are performed with the knees
or hands in contact with the floor. When working out on a carpeted surface, no
additional padding should be needed.
Warming-Up and Cooling Down
A warm-up is an important and productive part of the Ballast Ball Workout. It will
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give your nerves and muscles a chance to acclimate, which will enhance skill,
performance and perception of personal success and may reduce the risk of injury.
Five to ten minutes of graduated, low-level, rhythmic, large muscle involvement
is essential for creating a safe and effective warm-up. A sample warm-up for the
Ballast Ball workout could consist of a gentle seated bounce (as demonstrated in
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the workout DVD), gradually progressing to a dynamic bounce with a directional
change of position around the ball. Rehearse the mechanics of the squat from seated
and the alternating forward lunges with ball lift exercises to raise core temperature
and prepare the lower and upper body for the workout challenge to come. This
dynamic warm-up may be followed by 5 - 10 minutes of gentle stretching as shown
on pages 15 and 16 of this manual.
Cooling down for 3 - 5 minutes at the end of the workout will return your body safely
to a pre-exercise state. An active cool down of moderate to mild intensity exercise
means that you continue exercising at a level that is lower than the higher intensity
segments of the workout. This level will facilitate blood flow through the vascular
network (including the heart) during recovery. Gentle stretching for 5 - 10 minutes
at the end of your workout is a great way to bring your body back to its pre-exercise
state. Follow the stretch routine shown on pages 15 and 16 of this manual.

Terms and Techniques

NEUTRAL BALL POSITION
The Ballast Ball is designed with 6 sets of
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Top
concentric circles to help define the top, bottom
and 4 sides of the ball. The set of circles with the
logo in the middle defines the top of the ball and
the set of circles with the plug in the middle
defines the bottom of the ball. You can use
Side
Side
this design to identify three different Neutral
Ball Positions (NBP), which can increase
the effectiveness of many exercises by providing
a more precise point of reference for body
placement and for starting and ending exercise
Bottom
positions.
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