In the spirit of athletic training, lets now go over a few plyometric drills you can do with a medicine ball:
Perform this movement with a partner. Stand with your feet shoulder width apart. Have your partner stand side ways to you a few feet away. Hold the medicine ball in front of your body.
- Bend your knees slightly while keep your back straight and chest out. Contract your abdominals and rotate your body to one side. Quickly reverse the movement, twisting your torso towards your partner.
- Throw the medicine ball to your partner. Your partner throws the medicine ball back to you. Keep the movement continuous by catching the medicine ball in the same position you threw it from.
- Paul Check breaks the movement down further:
This is a variation of the basic medicine ball chest pass. Lay down on the floor on your back. Have a partner stand on an object near your head and drop a medicine ball towards your chest.
- Absorb the impact of the drop, then quickly reverse the momentum and push it towards the air. Your partner catches the ball and drops it back down.
- Here’s what it looks like:
Plyometric Medicine Ball Pushups
I’ve seen a lot of MMA fighters use this movement. Get down into pushup position with one hand on the floor and one hand on a medicine ball. Perform a pushup, and quickly explode side ways.
- The hand that was on the floor is now on the medicine ball, and the hand that was on the medicine ball is now on the floor. Perform a pushup and repeat.
- Here’s the breakdown:
Medicine Ball Slams
Stand with your feet shoulder width apart. Hold the medicine ball in front of your body. Extend your body as you lift the medicine ball over your head to generate momentum.
- Reverse the momentum and throw the medicine ball with as much power as possible to the ground. Catch the medicine ball and repeat. Here’s how to do it right:
- Here’s how to do it wrong:
The second guy bent too far forward. The medicine ball should be traveling in front of your body, not below your head. Also, the first guy kept his eye on the medicine ball.
The second guy was using a ball that was too light for him. So the momentum coming back was to quick for him to react. Lessons: always use a challenging weight, and keep your eye on the ball.
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