How to Play Basketball: Medicine Ball Drill

(Music Playing) Medicine 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 to 10. Get up on your 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 8: 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 multi-directional 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 10, 5 each direction. Rip that ball through the core of your body. Grannies, here we are going to work from a good squat position. Keep the feet flat on the core solid as you throw the medicine ball up in the air. If you are out doors, you do not have to worry about a sealing, you can rip that ball as high as you want. If you are in doors, watch out for the sealing so you do not break anything. We want to do three sets to 10. Partner Chest Pass: Get the hands up and get ready and respond by pushing that ball back as quickly as possible. Put a little force in it. The more force behind the ball, the more you have to stay at you core. Keep the knees bent for good balance and stability on the front part of the foot. Do three sets of 10 repetitions. Get yourself down t into a good loaded athletic position. Two hands chest pass, back and forth. Quick respond to that ball. Stop it and explode it! Overhead throws: Keep the ball over the top of the head and the hand ready. Respond quickly. As soon as you touch the ball, pass it back. Slice the core. Keep the knee and hip slight bent so that you got a good base of support for balance. Do three sets of 10 repetitions. Core Rotation: Here we are going to work around one direction for 5 repetitions. Then we are going to switch and go the other way. Keep the knees and hips bent so we get good balance and stability. Keep the core solid by sucking in the belly bottom and tacking in the lower back. Do three sets of 5 to 10 repetitions each way. Partner Figure 8: Here we are going to pass the ball in the middle between people. We do 5 rotations one direction and then switch and 5 in the other. Keep the feet wide. Keep a good stable base with the knees bent and the hips down slightly. Rotate at the core of the trunk. Keep it solid though, keep the head and the shoulders up. Do three sets of 10 repetitions each direction. Now to a lateral slide with a medicine ball chest pass. Make it short and crisp. We want positive response. Down in back, with the med ball, and down in back with the basketball. That is one set! Do 5 sets. (Music Playing) We want to keep that ball up. Stabilize your core. Push with the feet contrast by picking up the basketball. It is short and crisp for positive reinforcement. (Music Fading)