Last week, medicine/slam ball fundamentals were highlighted. This week and next, three different medicine/slam ball drills will be detailed and featured so you may begin performing with these fitness tools today! As always, prior to beginning any exercise program, please consult your physician.
Medicine/Slam Ball Preparation
Warm-up for 5-10 minutes without the medicine/slam balls performing the movement patterns featured without these tools. This will prepare you for the movement patterns so that when you add the tools to the program, your body will be ready to hit the ground running.
Prior to each drill, pack shoulders down and back, rib cage lifted, navel pulled toward the spine and the pelvic floor pulled up and inward, shoulders/hip/knees/toes all facing the same direction. Perform 1-3 sets of 8-12 repetitions of each exercise on two-three non-consecutive days/week. There are two medicine ball drills and one slam ball in this series.
Medicine Ball – Drill #1
Side Lunges – 4-20lb. medicine ball press – stand with the feet more than shoulder distance apart holding the medicine ball. Lunge to the side with the R knee flexed and the L leg straight to the side with the shoulders/hips/knees/toes all facing the same direction, hinging from the hips pressing the R buttock toward the wall behind you and as you come back to the center, press the ball over the head and then perform to the opposite side. Be constantly cognizant of your flexing knee tracking over that heel, never allowing the knee to shoot forward over the toes, keep the torso long and strong and keep the tempo slow and controlled.
*This is a compound exercise – trains the quadriceps/hamstrings/glutes/hip abductors/adductors/deltoids and nose to toes core.
Slam Ball – Drill #2
Shuffle Ball Slam – slam ball (4-16lb.) – make certain it is a slam ball and not a medicine ball as medicine balls bounce! Create an area of space that will enable you to shuffle 4x to the R/L safely. Holding the ball, shuffle 4x R and then slam the ball from overhead to the floor and then go down and pick it up. Repeat L. This station is a power station (i.e., HIIT) so expect your H/R to fly!
*Perform for 1’ all out!
Medicine Ball – Drill #3
Abduction/Squats – BOSU – 4-20lb. medicine ball press – choose a medicine ball, place the BOSU in an unobstructed area with the handles turned at 12:00 and 6:00 and place the R foot on top and the left foot on the floor right next to the BOSU. Engaging the hip abductors (outer/upper hip), driving through the R heel, abduct the L leg out to the side as you push the ball toward the ceiling, then lower back down into a “toe/ball/heel” squat position, both legs should be in a staggered front to back squat position bringing the ball back to the chest and repeat. Then, repeat on the opposite side.
* This is a compound exercise – trains the hip abductors/quadriceps/hamstrings/glutes/deltoids and nose to toes core.
**These are unilateral abduction/squats, so remain on one side and complete your repetitions, then perform the drill on the opposite side.