For the past two weeks, medicine/slam ball fundamentals have been highlighted. This final week, four more unique medicine/slam ball drills will be detailed and featured adding to your medicine/slam ball repertoire! 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/ship/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 three medicine ball drills and one slam ball in this series.
Full Body Extensions – medicine ball or core ball – holding a medicine or core ball at chest height, stand with the feet approximately shoulder distance apart. Sit back into a squat with the body weight in the heels, and then press up onto the balls of the feet fully extending the body as you press the med. ball over the head.
*Compound exercise -trains the quadriceps/hamstrings/glutes and nose to toes core.
Across the Top – BOSU + slam ball – HIIT – place a BOSU in an unobstructed space, with the handles turned like 12:00 and 6:00 on the face of a clock, then you stand at 9:00 or 3:00. Holding the slam ball, walk the inside foot on top of the BOSU, then the outside foot and then the inside foot walks to the floor and then the outside foot on the floor, once on the floor with both feet, slam the ball, pick it back up and then repeat the across the top skill. Once you have mastered the skill, then you may add power to the drill. Perform all out for 1’.
High Step Ups – medicine ball press – step – 10-12” height – 1 heavy medicine ball – set up your step so that it is 10-12” high, or you may use the lower plyo bench. Stand in front of the step holding the medicine ball in both hands. Step up on the step with the R foot and as you elevate, press the ball overhead, the trailing L leg just suspends behind you during the lift, then as you land, contact the ground toe/ball/heel on the L foot and into a squat. Complete your reps on this side and repeat on the opposite side.
*Compound exercise training the quadriceps/hamstrings/glutes/pecs/delts/triceps and nose to toes core.
Touch n’ Go – medicine ball – lying supine on the floor holding a medicine ball of choice, bring the legs up over the hips, fully extended and keep the legs in this position throughout the exercise. Take the arms, extended, over the head. Engaging the rectus abdominis (think rib cage to hip bone), flex the torso as you bring the arms up and touch the toes. This is essentially a reverse curl. So, the hips lift with control, no momentum, toward the ceiling and the chest moves up toward the thighs.
*Trains the entire core with an emphasis on the rectus abdominis.