Lifting & Shifting Techniques - BOSU Ballast Ball Mode D'emploi

LIFTING & SHIFTING TECHNIQUES
Lifting and shifting techniques involve holding the Ballast Ball while intentionally
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manipulating the movement of the MDL inside of the ball. Read through and rehearse
each lift and shift before beginning the workout. These lifting and shifting techniques
are demonstrated during the exercise routines in your workout DVD.
Smooth Shift
A smooth shift is characterized by the unbroken flow of MDL inside of the ball.
Continually move the ball in various directions while keeping the MDL moving
smoothly at the bottom of the ball. The audible feedback should be continuous
and smooth.
Wave Shift
Hold the ball in neutral ball position and move the ball in small, fast circles.
Keep the MDL moving continuously around the inside perimeter of the ball without
pausing, stopping or disrupting its flow.
Impact Shift
An impact shift involves movement of the ball that causes the MDL to suddenly or
abruptly drop from top to bottom or bottom to top. The audible feedback should be
broken by a pause or stop in movement of the MDL.
No-Shift
A no-shift includes any movement that keeps the MDL from moving anywhere inside
of the ball. There shouldn't be any detectable audible feedback.
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