Training with Medicine Balls in great for Strengthening
the core of the body, increasing range of motion,
developing power & explosiveness and improving balance.
When
beginning, start with a light ball, perhaps 4 to 6 lbs.
If you are very big or strong you may be able to start
with a nine-pounder. Initially start each drill with
durations of 30 seconds and then increase the poundage
of the ball or the length of the drill as you increase
your strength and ability.
SINGLE LEG BACK ARCHES
This drill is excellent for improving strength and range
of motion in the lower back, the shoulder and upper
torso and for increasing stability, strength and balance
in the ankle, foot and hip area.
With
your right foot extended slightly off the ground in
front of you, and the ball held in front of you at waist
level, balance your weight on your left foot.
Raise
the ball up and behind your head as you raise your right
foot high in front of you and you lean your upper body
backward.
As you
reach full extension, bring the ball back in front of
you, straighten your left leg, touch the ball to your
left ankle, and raise your right foot up and behind you.
Repeat
this for 30 to 60 seconds.
This drill is especially good for
tennis players for
overheads and serves, pitchers &
throwers to improve core and shoulder strength,
for hitters like volleyball
players for spikes and for
basketball players to gain core stability for
rebounding off balance.
