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Balance Trainer Lateral Floor Toe Taps
A plyometric agility drill on a BOSU ball that targets calves, quadriceps, and glutes to build quickness, coordination, and lower body stability; scaled by speed and duration.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Calves, Quads
Secondary Muscles
Hip Flexors, Hamstrings, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
9/10Gastrocnemius, Soleus
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Hip Flexors
5/10Iliopsoas
Hamstrings
4/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Place the BOSU ball dome up on the floor and stand to one side with feet shoulder-width apart and core braced.
- Position inside foot lightly on the dome and outside foot on the floor.
- Push off dome foot and leap laterally over the BOSU.
- Land with opposite foot tapping the dome and previous foot tapping the floor.
- Immediately leap back to the starting side alternating feet.
- Continue alternating in a quick, rhythmic motion.
- Maintain upright posture and core engagement throughout.
Coaching Tips
Form Cues
- Quick feet
- Core tight
- Upright posture
- Light touches
- Controlled switches
Breathing
Inhale during preparation and exhale forcefully on each tap to maintain stability.
Tempo
1-0-1
Range of Motion
Tap toes lightly on dome and floor with knees slightly bent; avoid full jumps beyond shoulder height.
Safety
Safety Notes
- Avoid if acute ankle or knee injuries present
- Use supportive footwear
- Start slow to assess balance
- Keep movements controlled to prevent strain
- Position BOSU handles front-to-back if applicable
Spotting
No spotting required; use wall for support if needed for beginners.
Common Mistakes
- Slouching forward
- Forceful impacts on dome
- Leaning excessively
- Looking down at feet
- Uneven alternations
When to Avoid
- Acute ankle sprains
- Knee instabilities
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction range
Build Up First
- Basic balance proficiency
- Familiarity with plyometrics
Also known as
BOSU Lateral Toe Taps, Balance Ball Side Toe Taps, Lateral BOSU Foot Taps
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