. Author manuscript; available in PMC: 2009 Jul 1.

Published in final edited form as: Clin Sports Med. 2008 Jul;27(3):425–ix. doi: 10.1016/j.csm.2008.02.006

Table 7.

Figure 6a–6bb, Exercise 5. Single Leg Lateral Progression

Phase I – Single Leg Lateral AIREX Hop-Hold Athlete starts on one side of the Airex pad and hops laterally onto the Airex. The athlete should maintain balance and hold the knee in a flexed position. The athlete then hops off the other side of the Airex onto the ground, maintains balance and then repeats the exercise in the other direction.
Phase II – Single Leg Lateral BOSU® (Round) Hop-Hold Athlete starts on one side of the BOSU® and hops laterally onto the BOSU®. The athlete should maintain balance and hold the knee in a flexed position. The athlete then hops off the other side of the BOSU® onto the ground, maintains balance and then repeats the exercise in the other direction.
Phase III – Single Leg Lateral BOSU® (Round) Hop-Hold with Ball Catch The athlete starts on one side of the BOSU® and hops laterally onto the BOSU®. The athlete should maintain balance and hold the knee in a flexed position. The athlete then hops off the other side of the BOSU® onto the ground, maintains balance and then repeats the exercise in the other direction. The athlete is further challenged by having to catch and return a ball upon each landing.
Phase IV – Single Leg 4 Way BOSU® (Round) Hop-Hold The athlete starts in a single leg athletic position immediately behind the BOSU®. The athlete hops forward onto the round side of the BOSU® and lands in a balanced position. After achieving a balanced single leg stance on the BOSU®, the athlete proceeds to hop off the BOSU® laterally and assumes this same stance on the floor immediately next to the BOSU®. The athlete will then continue to hop on and off the BOSU®, achieving a balanced athletic position, in each of the four directions: forward, backwards, lateral and medial.
Phase V – Single Leg 4 Way BOSU® (Round) Hop-Hold with Ball Catch The athlete starts in a single leg athletic position immediately behind the BOSU®. The athlete hops forward onto the round side of the BOSU® and lands in a balanced position. After achieving a balanced single leg stance on the BOSU®, the athlete proceeds to hop off the BOSU® laterally and assumes this same stance on the floor immediately next to the BOSU®. The athlete will then continue to hop on and off the BOSU®, achieving a balanced athletic position, in each of the four directions: forward, backwards, lateral and medial. A ball should be tossed back and forth with a partner upon landing to increase the difficulty of this exercise.