| Date post: | 02-Jun-2018 |
| Category: |
Documents |
| Upload: | brian-lutter |
| View: | 214 times |
| Download: | 0 times |
of 13
8/10/2019 med ball drills
1/13
Middle School
Medicine Ball Drill #1
Boys and Girls
8/10/2019 med ball drills
2/13
EXERCISE 1: High Set Press
STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: SlowMOVEMENT:
1. Raise arms to high set position.
2. Press arms overhead.
3. Return to count 1.
4. Return to starting position.
8/10/2019 med ball drills
3/13
EXERCISE 2: Low Set Turn
STARTING POSITION: Regular stance. Arms in low set
position.
CADENCE: SlowMOVEMENT:
1. Turn and look left.
2. Return to starting position.
3. Turn and look right.
4. Return to starting position.
8/10/2019 med ball drills
4/13
8/10/2019 med ball drills
5/13
EXERCISE 4: High Forward Reach
STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Keeping arms straight, raise arms frontward and overhead.
2. Return to starting position.
3. Repeat count 1.
4. Return to starting position.
8/10/2019 med ball drills
6/13
EXERCISE 5: Low Set Turn and Push
STARTING POSITION: Straddle stance. Arms in low set
position.
CADENCE: Slow
MOVEMENT:
1. Turn and look left, extending arms away from body.
2. Return to starting position.
3. Turn to right, extending arms away from body.
4. Return to starting position.
8/10/2019 med ball drills
7/13
EXERCISE 6: High Reach
STARTING POSITION: Regular stance. Arms forward down.
CADENCE: Slow
MOVEMENT:
1. Raise straight arms forward to overhead position and
stretch upward on toes.
2. Return to starting position.
3. Repeat count 1.
4. Return to starting position.
8/10/2019 med ball drills
8/13
EXERCISE 7: Forward and Spin
STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Raise arms forward and up to shoulder height.
2. Rotate ball until right hand is downward.
3. Return to count 1.
4. Return to starting position.
5. Repeat count 1.6. Rotate ball until left hand is downward.
7. Return to count 1.
8. Return to starting position.
8/10/2019 med ball drills
9/13
8/10/2019 med ball drills
10/13
EXERCISE 9: Half Rear Lunge and Press
STARTING POSITION: Regular stance with arms in high set
position.
CADENCE: Slow
MOVEMENT:
1. Step back with left leg to half lunge and press overhead.
2. Return to starting position.
3. Repeat count 1 with right leg to rear.
4. Return to starting position.
8/10/2019 med ball drills
11/13
EXERCISE 10: Side Circle
STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Raise arms overhead left with outside circle.
2. Lower arms right to starting position.
3. Raise arms overhead to right with outside circle.
4. Lower arms left to starting position.
8/10/2019 med ball drills
12/13
EXERCISE 11: Toe Touch
STARTING POSITION: Regular stance. Arms in forward
down position
CADENCE: Slow
MOVEMENT:
1. Bend forward and lower hands toward toes.
2. Return to starting position.
3. Raise straight arms frontward and overhead.
4. Return to starting position.
8/10/2019 med ball drills
13/13
EXERCISE 12: High Set Squat
STARTING POSITION: Straddle stance. Arms in high set
position.
CADENCE: Slow
MOVEMENT:
1. Squat to comfort zone.
2. Return to starting position.
3. Repeat count 1.
4. Return to starting position.
