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| HTS --> Medball |
| Using medballs is an excellent way to gain specific strength and power for throwers. We use medballs for core strength, whole and upper body exercises (because plyos and sprints take care of the leg power.) If you are unsure ask someone for help or consult a medball training video. Whole Body 1) Heaves - fowrwards and backwards Stand feet shoulder width apart.Bend down and swing the medball between your legs. Forwards - drive the medball forwards and upwards, causing you to take a forward step, and release. Backwards - swing the medball up and release it over your head backwards, causing you to take a backward step. 2) Over/Unders Stand back to back with a partner. Pass the medball between your legs to your partner. Then standup and recieve the medball over your head (passed not thrown). Do these in both directions. 3) Hammer Heaves Basically you are simulating a hammer release. Swing the medball down besides your left knee, then swing the medball up and release it over your right shoulder. Do the same from your right leg to left shoulder. 4) Explodes Basically you are doing a jumping shot put release. Keep the weight light and focus on exploding through a shot put release point. Do this both ways. CORE 1) Sit up and push Sit down and have a partner pass you the medball overhead. As you recieve it, complete a sit up and chest pass the medball back to your partner. 2) Rollbacks Start as above, but when your upper body hits the ground, bring your legs back over your head. Return by slinging yourself with you legs and pass the ball to your partner via an overhead soccer style throw. 3) Supermans Lie on your stomach. Have your partner roll you a medball and arch up and pass it back to them. To make this more difficult, lie with your lower body on a box to increase range of motion. 4) Twisties Stand back to back with a partner, an arms length apart. Turn to one side and pass them the medball. Quickly turn to the other side to receive the medball and repeat. Do this exercise both directions. Variations include passing figure 8 style and keeping your arms fully extended (expecially for hammer throwers). UPPER BODY 1) Chest Pass Stand a few feet away from a wall or partner and chest pass the medball back and forth. 2) Overhead throw Stand a few feet away from a wall or partner and pass the ball in a soccer style overhead throw. To make this more difficult don't allow the elbows to bend. There are many more medicine ball exercises and variations possible. Be creative and experiment. Most athletes enjoy medball training due to its similarities to throwing. |
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