Stabilize yourself

As triathletes we tend to forget the importance of keeping our core and lateral leg muscles strong.  By doing the exercises in the video you engage a range of run- specific stabilizer muscles. This can help prevent injury – namely hip, knee, and ankle injury (provided you don’t over do them when just starting out!) -  and give you that much needed structure for finishing strong in the last 10 kilometers of a long distance triathlon.
Staying injury free is key to a successful season, and to progressing year after year as an athlete.  Taking care of the little things, and doing core stability exercises will help save you a few painful trips to physio 4 months from now.
Watch the video to take a look at this exercise.  You’ll want to start on the ground and move up to the Bosu Ball once you’re comfortable.  It is generally best to do this in front of a static object like a wall or tree so you can have something to focus on.  It will help your balance in a big way.
#1. Start with both legs, just like a squat.
#2. Move to one leg at a time, same motion as a squat, keeping your hands out in front.
#3. Bring your free leg and your opposing arm up.  Just like a run stride.  Then go through the motions of a run stride (or semblance thereof).
#4. Repeat on a Bosu Ball.  You will definitely want to master a simple double leg squat on a Bosu Ball before trying it one legged.  Doing the two legged squat without shaking or wobbling will let you know when you’ve got it – focus on engaging the muscles in your lower abdomen and pelvis if you find that you shake a lot. It will help.
#5. BE CAREFUL.  You are putting your knees at risk with this exercise, especially on the Bosu.  Best to start within the framework of a squat rack until you know your knees won’t give out on you.  Hold on to a rail and master the balance before squatting low.