Medicine ball drills. Start with slams. Reach back over the head. Extend the body as far as you can. Use the core the abs and the back to slam that ball down into the ground. Do three sets of ten. Get up on the toes, extend and reach, rip that ball down into the ground as hard as you can. Reach up over the top of your head, extend your body as far as you can, slam that ball into the ground. Use your core to just explode total body work, explosive.
Figure eight, bring the ball around the hip, over the head and slam. This is rotational motion. We want to get that core to rotate and move like we have in a game. We have to be explosive in multidirectional areas. Get that core to rotate. Hammer that ball into the ground. Roll that ball around the hip, bring the shoulders around, pull the ball over the top of the head and slam to the ground. We want to use everything from your toes to the top of your fingers as you do this drill. Do three sets of ten or five each direction. Rip that ball through the core of your body.
Granny's, here we are going to work from a good squat position. Keep the back flat and the core solid as you throw the medicine ball up in the air. If you are outdoors you don't have to worry about the ceiling you can rip that ball as high as you want and if you are indoors watch out for the ceiling so you won't break anything. We want to do three sets of ten. Squat down don't bend over. Crank that thing as high as you can up in the air. Give a little jump in there. Back flat. Suck in the belly button. Two hands under that ball and let it fly. Catch it off at one bounce, reload, do again. These are great. Total body explosive throws.
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