Episode 15: Why We Don't Use BOSU Balls in Training
In this episode we break down why BOSU balls and foam pads are not the best tools for improving balance, ankle proprioception, or athletic stability. There's a difference between training on unstable surfaces and training for the actual demands of performance, and we share examples from dancers, gymnasts, and other movers. Yuka walks through a study on ankle proprioception and unstable surfaces, while Nikki adds practical coaching context from dance training and foot tripod mechanics. Together, we clarify that balance work should match the environment and task the athlete actually needs to perform.
Key Topics
Why BOSU balls often train a different balance strategy than the one
athlete actually needWhen the floor is unstable, the nervous system reweights balance inputs away from the ankle and toward other strategies
Yuka shares her preferred ankle stability drill
Nikki emphasizes tripod foot contact at the heel, first metatarsal, and fifth metatarsal as the foundation for force and stability
A practical takeaway that training should match the surface
Timestamps
0:00 Cold open and welcome to Performance Rewired
0:38 Why we don’t use BOSU balls: What to expect from the episode
5:05 Why head movement matters for improving balance
6:30 - The study: Ankle proprioception is not targeted by exercises on an unstable surface
14:10 Why force production is not enhanced on BOSU or foam and a drill you can do instead
19:37 Managing the tripod of the foot, the sensory pronation drill, and closing thoughts
Resources & Links
Connect with us
Yuka-IG: @levelupneuro
Nikki-IG: @bybee_nikki
For practical drills and movement strategies, check out our YouTube Channel.
Sign up for newsletters for updates on courses and resources