BOSU ball training is a waste of time because it does not allow muscles to be pushed to their true limits, unlike exercises based on maximum speed or high resistance.

noli's read

Dr. Israetel highlights a key distinction in sports science: instability does not guarantee hypertrophy or maximum strength gains. According to studies published in the 'Journal of Strength and Conditioning Research', training on unstable surfaces significantly reduces force production and muscle activation compared to stable surfaces, as the nervous system limits power to maintain balance. If the goal is muscle development (hypertrophy) or pure strength, progressive overload (increasing weight) is far more effective than seeking instability. This advice holds for athletes seeking physical performance, as external load is the primary driver of muscle remodeling. However, it may be an exaggeration to call it a total 'waste of time': for proprioceptive rehabilitation or working deep stabilizing muscles in specific populations, instability retains recognized utility. The analysis is biomechanically sound but ignores the context of functional rehabilitation.

the sources

No named source held this one up — that absence is part of the verdict.