5 Bosu Ball: Push Up Challenges

Push-Up Challenges

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For 30+ Bosu Challenges

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?

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?

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?

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?

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?