Stability Board Exercises

[hmunster0]

Anybody ever try one of these things? I went to Lowes and got the stuff to make one. I bought a 24" diameter piece of 1" thick pine. Then put a ball from the banister isle in the middle. I haven't been able to balance on it yet (only a couple of try's) but I imagine once I figure that out, exercising on the thing will be a challenge. I found a couple of youtube vids but nothing like I'd like to use it for (squats/pistols). Here's one that gives you an idea of the board. The one I made is bigger and the ball is alot higher but you'll get the jist.

http://www.youtube.com/watch?v=cjlomsWVPQc

http://www.youtube.com/watch?v=JM0qXTDBn-I

[silentassassin]

I was thinking about making my own as well since theyre so expensive.
Havent tried one like that yet but I heard that the are great for balance.

Is yours like this? http://upload.wikimedia.org/wikipedia/en/thumb/0/02/Mikee_on_a_CoolBoard.jpg/160px-Mikee_on_a_CoolBoard.jpg (http://en.wikipedia.org/wiki/Image:Mikee_on_a_CoolBoard.jpg) I believe this is the hardest type

I want to make some thing like this:
http://inlinethumb37.webshots.com/4772/2345461140101531410S425x425Q85.jpg

[hmunster0]

yeah! that's kinda like it but the ball is attached. I couldnt see your second picture. I tried a workout on it yesterday. I've got one of those rubber tubes with the handles on the end from Title Boxing. I would try to balance while throwing punches (230 punches every 2 minutes) then I'd do 10 chin ups and 10 evil wheel's. I did 5 rounds total. I'm sore this morning.

[Sepanto]

Maybe it's just me, but the 2 times I have tried this "Exercise Apparatus", I have felt like a douchebag, and didn't get a workout. For honest balance training I suggest doing precision jumps to a rail....

[hmunster0]

Maybe it's just me, but the 2 times I have tried this "Exercise Apparatus", I have felt like a douchebag, and didn't get a workout. For honest balance training I suggest doing precision jumps to a rail....


Definitly not something I'd do in public. It is hard to look cool while wobbling around. Just something else to make exercise fun.

[Dean68w]

Once you get your balance on it, you need to try it out with some dumbells/kettlebells. Try squats, curls, and shoulder presses first. Then start combining exercises like squatting down, coming up and performing a curl into a shoulder press. This will make that board a whole lot more useful.

[Sepanto]

Once you get your balance on it, you need to try it out with some dumbells/kettlebells. Try squats, curls, and shoulder presses first. Then start combining exercises like squatting down, coming up and performing a curl into a shoulder press. This will make that board a whole lot more useful.

If you can curl your should press you're seriously whacked and out of proportions...

[Dean68w]

The afore mentioned is not meant for strength. It is for balance training. The weight is to make it harder to stay on the board. You can't strength train on a board. I mean, who in their right mind would get on a balance board with there average over their head. If you were crumble, you'd be done for. You totally missed the training concept all together. There's no need to get anything over 30lb dumbells or kettlebells and jump on a balance board. Start slow with 5 or 10lb dumbells/kettlebells. This is for balance not strength.

[silentassassin]

Maybe it's just me, but the 2 times I have tried this "Exercise Apparatus", I have felt like a douchebag, and didn't get a workout. For honest balance training I suggest doing precision jumps to a rail....

Im definitely going to do that, but first I wanna get better balance by using a balance board.

[silentassassin]

the second picture is one of those indo boards

[USMC machine]

Seems gimmicky.

[onelasttime]

I used a variaty of stability tools in rehab after I had surgery! They are great. My PT had me doing one leged and two leged squats and variations. I had to catch and through medicine balls and such on them as well. So I would highly recomend one to almost anyone. I have a pair of Jumpsoles with the propreception plug in the bottom to do the same thing only each foot has it's own wobble. In time anything you would do on a flat floor you can do on a wobble board.

[tophdegoph]

If you're looking for balance, its a far cry from a balance board, but using a slackline works great for balance, I would go so far to say maybe better. I've played around on both at the local climbing gym and I felt slacklining was a bit more difficult. Just a suggestion, something to look into maybe.

[onelasttime]

I think a slack line is a bit extreme. The purpose of an athlete useing a woble board is to allow them to train with some instability present. The instability forces the stabilizers to work 300% harder then normal and it also makes the athlete more away of his properception feed back. Many athletes are not even aware that their body is sending them information they are in auto mode. A woble board is not just a ballance tool.I would love to see you do Kettlebell snatch's with a 70lbs. kettlebell on a slack line. I would also like to see you do one leged squats with dumbells or kettlebell on a slack line. Might add that pushup's and plank type exercise's would also be almost impossable to do on a slack line. I have done slack line work because I used to do a lot of climbing when I was younger but it is simply not the tool for a modern athlete to use as a training aid unless he needs to learn how to cross a raveneon a slack line.

[Fenderuser93]

I have an indo board I happen to love it, you can get a great calf workout, leg workout, and core workout, you can also do typewriter pushups etc

[silentassassin]

did the jumpsoles help your jump?

[onelasttime]

I did not get my Jumpsoles to help with my jumping. I have been able to dunk on a 10foot regulation rim since 6th grade. I am also 6'2" and have been that tall since the end of 5th grade just in case it matters. I got my jump soles to try and attempt my own rehab from a nasty ankle injury. I just did not know how bad the injury was. I had a bunch of incompentent Doctors. It took my three years of suffering before I found a good surgon and found out the full extent of the damage. The MRI's where not showing the damage it took exploratory surgery to show the damage to my cartilage due to the way in which the cartilage was damaged. I got the Jumpsoles with the Propreception plugs to act like an extreme wobble board. I wanted the most bang for my buck. It turned out that most of what I did in rehab after I had surgery to remove the damaged cartilage was almost exactly what I had been doing with my jumpsoles. I even had to do depthjumps and plyometrics in my rehab. To give you an id of how bad my ankle was the insurance paid for 3 months of rehab 3 times a week for 90 minutes a session. Now getting insurance to pay for that much rehab is like trying to get blood out of a turnip!

The Jumpsoles do everything they are supposed to do. If you get them get them with the propreception plugs that you can install and remove this add's another dimension to your training. If they used with a well rounded program they will help you. I doubt that just useing them alone would do much for anyone other then build up your calfs.

If you need help on your verticle I would start with "Vert Bible" take what it teach's you and apply it. Then if you want to add in Jumpsole's go for it. You can also make your own Strength show from an old pair of sneakers and some rubber matting. Back in the late 1970's and early 1980's we used to take wooden blocks and screw them into the soles of our shoe's up front then place the insoles back in the show. Obviously this was only useable on soft dirt and grass but it is what got the strength show and latter jumpsoles started.

Heavy squats done hamstrings to calfs, heavy dead lift, power cleans, one leged hyper extension with light weight, calf raises with stretch both standing and seated, stiff leged dead lift etc........These should make up a bulk of your training once you have at least three solid months of those under your belt try adding plyometrics and sprints.

[silentassassin]

Thanks, I wasnt planning on getting them just woundering if they improve jumping and if I did get them it would definitely be with the propreception plugs.

the vert bible is that a book? who is the author?

[onelasttime]

I am not sure who the author is it has been a long time. I think it is on DVD-Rom now. When I saw it I was still working out at the YMCA and one of the kids their had purchased it as an ebook I think. This was more then two years ago though. For someone that knows nothing about how to train to increase their vert. this is a great place to start and is around or was around $39 if I rember right. I am sure if you google vert bible you will get a hit or two. Even though I am not much to look at I had a heck of a reputation at that YMCA for produceing results with anyone I worked with. So often people would ask me to look at things and tell them what I thought. If you are an athlete and performance is what counts not mass look at training material geared towards power lifters and olympic lifters in terms of your weight training information. COmbine weights with BWE routines like what you see from MMA types and you have a recipe for performance and injury prevention. Ignore body building publications as a source of information unless you plan on takeing a lot of steroids.

[silentassassin]

I am looking for performance and injury prevention. I will look up power lifting when I get a chance

I think I found the book your talking about: Vertical Jump Development Bible by Kelly Baggett