Procaryote
Ankle and foot · Motor control

Bosu balance with reflex ball catch

Bosu balance with reflex ball catch, 3 sets, 8 catches per leg

Illustration of the Bosu balance with reflex ball catch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 catches per leg

Description: Stand in balance on a bosu on one leg. A partner throws a ball randomly, which you must catch quickly to work on your stability and motor control.

Tips: Keep your gaze fixed in front of you, slightly bend the supporting knee to better absorb movements, and contract the muscles around the ankle to stabilize.

Progression: Increase the speed of throws or the height of the ball when you are comfortable with the exercise.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
Ball, Bosu
Starting position
Standing on a bosu on one leg
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
balance on bosu with ball, ball reception on bosu, ankle stabilization on bosu

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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See all ankle and foot exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.