Technique
Stand on the Bosu ball with your feet shoulder-width apart. Hold a 2-4kg medicine ball out in front of you and move it in a figure of eight. The action should be smooth and controlled, without rotation of the hips.
Progression
This can be progressed by executing the exercise on one leg. if the exercise is too hard you can take the Bosu away and do it on the ground.
What to do
Reps: 5-8
Sets: 1-3
ASHLEY'S TIP
"Balance is vitally important in football - it helps you beat your man when you want to ink left or right. It's an component you need in your locker when you go out on the football pitch. You don't spend a lot of time on two legs during a game, you're always running about and moving so it's important to be able to balance on one leg. This exercise will help you improve that."
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Music by: Nerbiz
Song: HHN beatbattle 2010 ronde1
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