BT Toe Touch
11. Mar, 2010 
2 Comments
Anyone who has ever seen me present or has spoken to me knows that I am all about injury prevention. I tell recruits all the time that come to the University to learn about our training techniques that “no matter how strong or athletic you are, you will be no good to the team or the coach if you are injured and can not participate”. There really is nothing overly fancy about these injury prevention exercises but they must be done and done often with a good volume accumulated over time. I get asked to speak on these topics alone many times for coaches, athletic trainers, and strength specialists at conferences and clinics. Unfortunately many times the simple things get over looked for more complexity. Hey, I love variety in training but my injury prevention exercises are NEVER over looked or push aside because of time restraints.
The BT Toe Touch, as explained in the video, does not have to be done exclusively on a Bosu Trainer. It can be done on any semi-unstable surface. Even a rigid pillow would work for beginners. I do not and have never recommended someone stand on a stability ball. I just thought I would include that for anyone thinking of going above and beyond which is not necessary.
There are many variations to this exercise as well. You can reach out in various positions instead of bending down to touch the toes. Many times I will set up cones around the bosu trainer and have the athletes reach out to touch each one. You can also have someone toss you a ball or medicine ball. Just make sure you always stabilize well before tossing it back. If you are much more advanced, you can hop onto the bosu trainer with one foot. So you can see there is variety to this and progression but the basic toe touch is the staple and many times all you really need to focus on.
Try implementing this exercise once or twice a week into the beginning of your weight training session. It does not take long and over time the repetitions will add up. A little work now may very well payoff big time later!
Keep on Training,
Jerry
This is great. I’m going to use this for my trail runners.
Brandon,
I am glad you liked it and can use it. I think you will be pleased at how such a simple theory of this exercise can produce such good results. If there is anything else I can help you with just ask.
Jerry