BOSU Plyo Drills to Improve Running Speed & Form

I am one of those people who like things to match.  Not matchy-match in a nauseating way but in a way that I need everything to look cohesive.  

This is true for my personal style, the way that I decorate my house, how I brand my blog and the fitness equipment that I use.  In fact, it’s even more important for my fitness equipment to look cohesive since I own a small strength & conditioning studio.  

Strength In Motion Studio

My logo is light gray, black and lime green and everything from the lime green coat hooks on my walls to the hurdles to my Apera studio tote bag ALL match.  Call me crazy but I just think things are more visually appealing when they match a bit, not to mention it’s better for brand recognition 😉 

So, when I was offered the opportunity to BYOB (no, not bring your own beer) but “Build. Your. Own. BOSU.” I totally jumped on it….literally and figuratively! 

You see, even though I already have the traditional blue BOSU with the black rim, I clearly needed a lime green and gray BOSU to match Strength In Motion. 


*Disclaimer: This post is sponsored by BOSU Fitness in partnership with Fit Approach but as always, all opinions are my own.

The design is the same except you literally get to pick from six different colors for the dome (blue, lime green, orange, pink, purple, red) and five different colors from the dome (black, blue, gray, lime green, orange) to create your own custom BOSU! 

You can use the BOSU® Balance Trainer, dome or platform side down with endless exercise options but at my fitness studio, I like to focus on using it to perform drills to help improve running speed and form.  

You might also like:  Active Nation Day with Lorna Jane!

Specifically, I like to incorporate these three drills shown in the graphic below. 

BOSU Plyo Drills for Runners to Improve Speed & Form

The BOSU Power Skip & Lunge is a great drill for improving running form since it strengthens the legs while encouraging knee lift and proper foot strike.  Start out by aiming for 30 seconds on each side. 

Not only do these Quick Lateral Taps work the frontal plane which is often ignored by most runners but it also helps to strengthen the quads, hip abductors and external rotators while challenging ankle dorsiflexion.  Aim for 20-30 taps

Another great exercise to improve running economy are BOSU Dome Taps.  Be sure to make your way around the dome in both directions.  Aim for 20-30 taps total. 

Want to #BYOBOSU? Head on over to and choose the color combination that fits your sweaty style best.  


Use code BYOBFREESHIP valid November 1st-December 31st in the continental US. 

Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Michelle at Fruition Fitness and Nicole from Fitful Focus and Jen from Pretty Little Grub to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share! 

Remember to grab the button, link back and linkup if you have a workout to share! :)

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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