As we discussed in yesterday's post, the programming goals should always be considered when determining which side of the bosu - blue or black - to use. For the upright athlete, I LOVE using the BLACK side of the bosu for training HIP and CORE STABILITY.
Hip stability, and even more proximal core stability, is absolutely vital for the athlete. The hips are the stable base and POWER GENERATORS for most athletic movements. And CORE STIFFNESS provides the transfer of energy from the legs to the upper extremities and vice versa - think of your overhead athletes (pitchers, volleyball players, lacrosse players, etc).
Yes. You still need plenty of ankle stability to stand on this side and ankle proprioception will still be challenged. But, because the black side is more stable than the blue side, we can now choose exercises more focused on targeting your QUADS, HIPS, and CORE. For example, I'm demonstrating different squat variations which on flat ground can sometimes be hard enough. But when you add an element of instability - the black side of the bosu - you get an increased demand on more proximal stability and you'll really feel it in your quads, glutes, and core. One of my favorites is the DEEP SQUAT HOLD shown at the end of the video. Do this at the end of your workout and I guarantee your legs will be wobbling!!