Fitness, Gym and Exercise

7 awesome medicine ball exercises for speed!

Medicine ball drills are overlooked by many coaches in general. Even when coaches implement medicine ball training, only to see it as upper body and core strengthening. There are many other facets to medicine ball training.

Let's look at the many ways that medicine ball training can increase the speed.

Here is a quick tutorial on physics. Newton's third law of action and reaction basically states that when ever there is a force applied, there is a reaction equal and opposite reaction meeting that force. This is the concept that training to use the medicine ball to train for lateral speed and quickness, and actually is fantastic to train slowdown.

When an athlete applies quick and powerful force in medicine ball throw, the feet should be the other side of the equation acting against the force of arms are applied to the ball. When an athlete is in an athletic stance and throws the ball through the body, this action forces the legs to simulate the actual forces that occur during the deceleration of lateral movement.
To test the theory that the leg position and angles used during lateral deceleration are important, have the athlete throw the ball sideways across the body with the feet in a close position (In the hips). You see that lower power levels exist due to not having the proper leg angles. Also, you can even see the athlete lean or stumble from the direction of the shot. This is due to the action of the forces of reaction, because the feet are so narrow that they can satisfy the action with a appropriate reaction and maintain balance and produce more power.
Now I have talked about the importance of using medicine to train for lateral speed, but also I like to use it to jump and transfer less energy consumption of the body through the upper body and outside of the arms. Here are 7 years fantastic speed and improve the lower and upper body power.
1) Forward Shuffle (toward partner) and quick push pass:
1. The athlete be in an athletic stance facing right.
2. The ball will be held at chest level with elbows to the sides.
3. The athlete mixed 2-3 hard shuffle to the left and immediately thrust open the hips and push pass the ball a couple in a rebound. (Not captured in the air due to injury potential)
Key to take into account:
• The athlete does not fall forward or lean forward causing a loss of balance.
• The athlete crosses the body with the throw instead of the hips first opening to allow the throw to be more powerful and fluid.
• Make sure the athlete stays in an athletic stance throughout the exercise.
• sets and repetitions:
Beginners or perform 1-2 sets of 5 repetitions on each side with 1:00 minute rest between sets.
or More advanced athlete performs 2-3 sets of 6-8 on each side with 2:00 break between each series.
2) Shuffle back (away from the partner) and quick push pass:
1. The setup for this exercise is the same as the first year, unless the athlete is shuffling of the couple.
2. If the athlete is facing the right and shuffle to the right, the right foot is planted leg while the left leg is the leg of power during the shuffle.
3. When the athlete stops the leg angle right must be capable of stopping the body and rapid application of force to get through the hips to make the throw.
4. This exercise is excellent for teaching right angles to stop.
Keys to consider:
• The athlete can not allow your shoulders to influence the right, dragging his feet, if the right during the stopping action. This will diminish the power of the shot.
• The hips must open quickly to get the ball out of hand quickly.
• The athlete does not fall forward or lean forward causing a loss of balance.
• sets and repetitions:
Beginners or perform 1-2 sets of 5 repetitions on each side with 1:00 minute rest between sets.
or more advanced athlete performs 2-3 sets of 6 on each side with 2:00 rest between each series.
3) Take the ball to perform a hip turn and shuffle away and perform a push pass back to the couple:
1. This exercise is similar to the back deck and quick pass drill above.
2. The athlete in this year will reach a chest pass that goes to the right or left side of the body. The athlete must hip turn in the direction in which the ball.
3. Immediately after the hip turn the athlete on the defensive mix for 2-3 cards, and perform a push switch back to the couple.
Keys to consider:
• The athlete must be balanced and comfortable posture. Otherwise, you can not turn the hip and mix quickly.
• Be alert to see if the hip turn and shuffle are one constant action. They should not be separate movements.
• series and repetitions:
Beginners or perform 1-2 sets of 5 repetitions on each side with 1:00 minute rest between sets.
or more advanced athlete performs 2 sets of 8 to each side with 2:00 break between each series.
4) Medicine ball routine:
1. Members must be at a distance that allows quick passing without a drop of high ball.
2. The routine is:
a. Partners face each other and carry out quick chest passes each 5-10
b. Partners face each other and perform 5-10 push passes on each side, with the aim of the shoulders.
c. Partners standing next to each other and perform 5-10 quick side throws each (2 delivers a tablespoon) on each side.
3. The key is to get rid of the ball quickly while maintaining a good athletic stance.
4. On the side of the strip is important that the athletes decelerate and re- to accelerate the ball quickly.
Keys to consider:
• If the ball is too heavy the throws will be slow and the body will compensate by bending a twist to gather momentum for the throw.
• Athletes should not loose balance on throws or catches
• sets and repetitions:
Beginners or perform 1-2 series of 5-10 quick throws on each side, allow 2:00 rest between sets.
o More advanced athletes 2-4 sets of 5-10 quick throws on each side, allow 2:00 one-minute break between sets.
5) Medicine ball catch, a step back and jump on the box:
1. It is a power drill for jumping, well as a mock control for landing.
2. The athlete will stay about 5-7 feet in a box that is 12-30 inches tall depending on capacity.
3. The couple will pass the ball to the right or left side of the body (may be bounce pass, ignore, or chest pass) and the athlete should stop falling in that direction and step collect and make a jump straight up in the box, keeping both hands on the ball.
4. The athlete must land softly on the box with the hips back in a good position.
Keys to consider:
• Make sure the athlete has a long way to collect and bend your knees to create a powerful jump.
• The ball should be used to be lifted quickly to help the jump.
• Feet should be wide at the break with the hips back as if squatting.
• sets and reps
Beginners or make 2 sets of 5 jumps on each side, allow 2:00 rest between sets.
or advanced athletes perform 3-4 sets of 5 jumps on each side, allow 2:00 to 3:00 rest between sets.
6) Medical squat jump and pass:
1. Partners will receive about 20-40 feet away depending on capacity.
2. Each athlete must perform a vertical jump with the ball in hand, and immediately upon landing perform a step forward and long bounce pass.
3. The transition from landing to the transition must be fast.
Keys to consider:
• The athlete has to jump hard, keeping the ball to the chest.
• Upon landing the transition should be quick but smooth. If the athlete can not balance the drill may have to be oriented down to that athlete.
• The shift in the pass should be long and strong.
• sets and reps
Beginners or perform 1-2 sets of 8 reps, allow 1:30 to 2:00 one minute rest between sets.
or advanced athletes perform 2-3 sets of 10 reps, allow a break 2:00 minutes between sets.
7) Athletic Stance with a lateral throw a twist of hip, plyo step, shuffle, or Sprint:
a. In this drill the athlete starts with the ball and must perform a lateral release, either scoop or push pass style.
b. Once the ball is the athlete will perform a skill, either a hip turn and shuffle, step plyo and run, shuffle, or a career straight line speed.
c. The aim is to teach the athlete to move quickly after applying force against the ball (in a game may be coming from a selection or getting boxed out).
d. The athlete can perform any technique of choice or the coach can dictate the skill.
Keys to consider:
• The athlete must maintain balance once the ball is thrown to allow a quick movement to occur after the throw.
• The athlete should explode with power after the throw in the movement or skill.
• See if the athlete is able to accelerate toward the throw, as well as away or perpendicular to launch.
Beginners or perform 1-2 sets of 5 repetitions on each side, allow 1:00 rest between sets.
or advanced athletes perform 2-3 sets of 5 repetitions on each side, allow 1:00 rest between sets.
Choose 2-3 medicine ball drills to incorporate into their speed and agility training. It is best to do these exercises before the speed and agility training if the goal is to improve power. If you want more than a conditioning effect that can be done after the speed and agility. Stronger and more experienced Athletes should use a weight more difficult.

Be creative and safe with medicine ball training. Do not use a ball that is too heavy for the athletes to maintain appropriate. Have Fun!

About the Author

Highly respected as one of the top athletic movement specialist in the country, Lee is co-owner of Sports Speed, Etc., Inc. and President of Lee Taft Speed Academy, Inc. Lee earned his B.S. in Physical Education from Cortland State and his M.S. in Sports Science from the United States Sports Academy. He is certified by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), a Sports Performance Coach certified by USA Weightlifting (SPC)and he is also a certified Level 1 Track and Field Coach by the USA Track & Field (USATF level I).
Over the past 20 years, Lee has worked with many athletes of all ages and abilities. His major focus and passion has been in the athletic development of young athletes. Internationally known as an expert in athletic movement technique, Lee teaches innovative techniques to improve multidirectional speed that are the up and coming teaching methods of many professionals. He has written many articles and e-books on the topic of multilateral speed and youth development, as well as, produced audio CD and DVD programs to assist parents, coaches and athletic development specialist in teaching his proven movement techniques to athletes. Lee recently wrote an inspiration book, 7 Points to a Championship Attitude. He is one of the most sought after speakers and clinician in the U.S. and Canada.

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