Legs / Advanced / Compound (multi-joint)

BOSU Hop and Stick

Hopping onto the dome and freezing in a quarter squat: landing control that protects knees and ankles in jumping sports.

At a glance

Primary

Quads, Glutes

Secondary

Calves, Feet (arch & toes), Outer shins (peroneals), Hip abductors (glute med)

Equipment

BOSU ball

Movement pattern

Jump / plyometric, Single-leg balance

Level

Advanced

Type

Legs, Compound (multi-joint), Balance / unstable, Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand facing the BOSU (dome up), a small step away.
2. Hop onto the dome with both feet and land softly in a quarter squat.
3. Freeze for 2 seconds: knees over the toes, chest up.
4. Step down and repeat. Progress to landing on one leg.

Tips

• Land quietly on the middle of the dome.
• Add height or one-leg landings only once two-leg landings are rock solid.

Common mistakes

• ✗ Landing with straight legs or on the rim.

  Why it hurts: A stiff landing sends the force into the knees and back; a landing on the rim tips the dome and rolls the ankle.

  ✓ Instead: Land softly in a quarter squat in the middle of the dome and hold still before stepping down.

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