At least once a month, on our training days outside of the weight room, we do a medicine ball workout.
Last week during the #ironchat (a strength and conditioning chat held on twitter Thursday evenings) I mentioned this workout. A few colleagues were asking about what we do (and video) so this is the expanded version… one drawback to the #chat format is depth of detail is at times difficult with 140 character limitation.
We workout in pairs, using one medicine ball per pair. The athletes choose a ball between 5 and 10 pounds, dependent on their strength level.
I want the athletes to understand that this workout is NOT about doing a lot of weight, or even doing a lot of reps… we do that on other training days. The most “weight” anyone will be lifting (in addition to their body weight) is 10 pounds, and the most reps we do on any one drill are 10 reps.
This workout IS about:
- Balance
- Posture
- Flexibility and
- Doing all the “Little Things” right
We do 13 different drills in the workout, typically doing 10 reps for each drill. On drills that the athletes do 10 consecutive reps by themselves (not passing the ball between the partners) we ask the athlete not active to “coach” their partners…. letting them know if they are doing it well, and fixing any technique flaws that they see. It is also another way of checking for understanding with your students.
Here are the 13 drills we do, the order that we complete the drills, and the “little things” …the coaching points… for each drill.
Lunge with a twist – Across basketball court
- Sink hips
- Keep shoulders back
- Keep arms extended and parallel to the ground
Figure 8 – 20 passes
- Back to back about 3 ft apart
- Feet “in concrete” stationary – do not even pivot
- Hand the ball (do not toss) with two hands to partner
- Ball should make a figure 8 pattern, crossing between partners
Sit ups – 10 each
- Feet 2-3 feet apart
- Extend ball above head
- Sit up with ball and body moving in the same plane
- Toss ball to partner who extends ball above head, goes down and touches ball to ground, trying to keep ball and body in the same plane
Vertical Chest Pass – 10 each
- Partner drops ball from about eye level
- Partner on back extends arms
- When ball touches hands, collapse arms to chest
- Immediately “punch” ball as high as you can
- No pause at top when ball touches hands or at the bottom at chest
Overhead Squat – 10 each
- Low and Slow
- Arms extended above head
- Perfect squat technique – Head up, shoulders back, feet flat
- Partner not active in the drill will “coach”
Front Squat – 10 each
- Low and Slow
- Arms extended an parallel with ground
- Perfect squat technique – Head up, shoulders back, feet flat
- Partner not active in the drill will “coach”
Squat Pass – 10 passes each
- Both partners in perfect squat position through all 10 passes
- Two handed pass to partner
- Remain stable and balanced – arms only body part moving
Squat Jump – 10 each
- Seat ball in chest
- Lower to full squat position
- Explode, maximum effort, feet off the floor
- Reset base after each jump
- Partner not active in the drill will “coach”
Overhead Pass – 10 each
- No step or upper body sway
- Extend ball above head with elbows by ears
- Dip ball behind head and execute 2 handed pass to partner
- Try to isolate triceps
- Remain stable and balanced – forearms only body part moving
Slam Pass – 10 each
- Step with slam ball into ground about 2/3 way to partner
- 5 throws stepping with right foot, 5 with left
Squat Put – 10 each
- Execute perfect full squat
- From the squat position explode off ground – 2 hand push for height and distance
- Keep shoulders back – Don’t bend at the waist
Squat Toss (Front) – 10 each
- Extend ball in front
- Arms parallel to ground
- From the squat position explode off ground – tossing ball for height and distance
- Keep shoulders back – Don’t bend at waist
- Throw the ball with your legs
Squat Toss (Back) – 10 each
- Back to partner
- Extend ball in front
- Arms parallel to ground
- On command – from the squat position explode off ground – tossing ball for height and distance
- Keep shoulders back – Don’t bend at waist
- Throw the ball with your legs
I would encourage you to check out the Twitter #ironchat on Thursday nights. An explanation of how the Twitter chats (#chats) works can be found in this post… #TXHSFBCHAT… The Fastest 60 Minutes on the Internet
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Remember – You Can Do More… your brain is lying to you…. Don’t Believe It!
Jeff Floyd – youcandomore1@yahoo.com