Speaker: 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 10. 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 into 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 or 5 each direction. Rip that ball through the core of your body.
Grannys, here we are going to work from a good squat position, keep the back flat and the core solid as you thrown the medicine ball up in the air. If you are outdoors you don’t have to worry about a ceiling, you can rip that ball as high as you want. If you are indoors, watch out for the ceiling so you don’t break anything. We want to do three sets of 10.
Partner Chest Pass, get the hands up and ready and respond by pushing that ball back as quickly as possible. Put a little force into it, the more force behind the ball, the more you have to stabilize your core, keep the knees bend for good balance and stability on the front part of the foot. Do three sets of 10 repetitions. Get yourself down into a good loaded athletic position, two-hand 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 hands ready respond quickly. As soon as you touch the ball, pass it back, stabilize the core, keep the knees and hips slightly bent so that you have 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 five 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 button and tucking in the lower back. Do three sets of 5-10 repetitions each way.
Partner Figure Eight, here we are going to pass the ball in the middle between people. We do five rotations one direction then we will switch and do five 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, let’s do a lateral slide with medicine ball chest pass. Make it short and crisp, we want positive response; down it back with the med ball and then down it back with the basketball, that’s one set, do five sets. We want to keep that ball up, stabilize your core, push with the feet contrast by picking up the basketball its short and crisp for positive reinforcement.
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