5 Bosu Ball: Push Up Challenges

Push-Up Challenges

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1. Burpee to Balance to 180

Objective: To complete a set number of burpees with a Bosu Balance in between.

Scroll to next game (Mountain Climbers)

Fundamental Movement Skills:

  • Non-locomotor
    • Balance
    • Jump

Equipment List:

  • One Bosu ball

Setting Up:

  • A player stands facing, one step away from, a Bosu ball

Instructions:

  • The player does one burpee
  • After the burpee the player jumps onto the Bosu ball
  • After the Bosu ball jump the player jumps forward, and does a 180 jump
  • After the 180 jump the player does another burpee, then a jump onto and off the Bosu Ball, and another 180 jump, having completed two burpees.

Notes and Questions for Understanding:

  • Question for Understanding:
    • What makes jumping onto the ball the most successful?

2. Mountain Climbers

Objective: Players complete a set number of mountain climbers or try to attain the most push-ups in a set time.

Scroll to next game (Push Ups)

Fundamental Movement Skills:

  • Non-locomotor
    • Balance
    • Pushup

Equipment List:

  • One Bosu ball

Setting Up:

  • Players position themselves in a push-up position with their hands on the top of an upside-down Bosu Ball.

Instructions:

  • On the signal to begin players complete the number of mountain climbers they desired.

Notes and Questions for Understanding:

  • Variations:
    • Could do the same exercise with feet on the Bosu ball.
    • Could do the same exercise with feet on the Bosu ball and hands on another ball.
  • Question for Understanding:
    • What techniques are important to understand when completing a proper mountain climber?

3. Push Ups

Objective: Players complete a set number of push-ups or try to attain the most push-ups in a set time.

Scroll to next game (Truck Driver Wheel Push Up)

Fundamental Movement Skills:

  • Non-locomotor
    • Balance
    • Pushup

Equipment List:

  • One Bosu ball

Setting Up:

  • Players position themselves in a push-up position with their hands on the top of an upside-down Bosu Ball.

Instructions:

  • On the signal to begin players complete the number of push-ups they desired.

Notes and Questions for Understanding:

  • Variations:
    • Hold the push-up position (or plank) and alternate lifting one leg up at a time.      
    • Hold the push-up position and alternate tapping shoulders.
  • Question for Understanding:
    • What techniques are important to understand when completing a proper push-up?

4. Truck Driver Wheel Push Up

Objective: Players complete a set number of steering wheel push-ups or try to attain the most push-ups in a set time.

Scroll to next game (Rebounding Burpees)

Fundamental Movement Skills:

  • Non-locomotor
    • Balance
    • Pushup

Equipment List:

  • One Bosu ball

Setting Up:

  • Players position themselves in a push-up position with their hands on the top of an upside-down Bosu Ball.

Instructions:

  • On the signal to begin players turn the Bosu ball so their right hand is at the 4:00 pm position, then they complete a push-up.
  • Then players turn the Bosu ball to the neutral position.
  • They next turn the Bosu ball so their left hand is at the 8:00 pm position, then they complete a push-up.
  • This completes one repetition.

Notes and Questions for Understanding:

  • Question for Understanding:
    • What techniques are important to understand when completing a proper push-up?

5. Rebounding Burpees

Objective: For players to complete a set number of rebounds or complete as many rebounds as they can within a set time limit.

Scroll to next game (Topple Double Tic Tac Toe)

Fundamental Movement Skills:

  • Non-locomotor
    • Balance
    • Burpee

Equipment List:

  • Per Pair of Players:
    • One Bosu ball
    • One other ball (Omnikin, basketball, volleyball…)

Setting Up:

  • Begin in a push-up position with hands on the outside edge of the Bosu ball.
  • Partner stands facing the push-up partner, three to four paces away, holding a ball.

Instructions:

  • The player in the push-up positions brings knees forward to a squat position with feet parallel with the sides of the Bosu ball.
  • That player then lifts the Bosu ball rebounding a ball tossed by the other player.
  • The other player catches the ball while the player holding the Bosu ball brings in down in a squat position and then going to a push-up position.
  • This completes one repetition.
  • Complete this for as many times as desired or within a certain time limit.

Notes and Questions for Understanding:

  • Question for Understanding:
    • How can the player holding the Bosu ball most accurately rebound the ball back to the other player?

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