Track and field strength and power training with the medicine ball, exercise, football, basketball, baseball, softball, volleyball, cross country, etc. These exercises will help all athletes to be better equipped for his playing career. Athletics is important in a solid muscle base. Such as football, baseball, softball, basketball, volleyball, cross country and track and field athletes in many sports will practice skills necessary for the game in hand. However, it is always a good idea to use the strength training to build on a solid muscle. Some ideas to help build on the muscle weight lifting, plyometrics, and medicine ball training. Listed below are some basic medicine ball exercises that can be applied to all athletics.
Wall dribbles (small medicine ball)
1. With a small medicine ball, a solid wall (brick or concrete) and stand about 6 to 12 inches.
2. Hold the ball in one hand above his head.
3. Dribble the ball against the wall, focus on keeping your hands relaxed
Hand Set 1 to 3 per 10 to 15 repetitions.
Up (moderate medicine ball) push knee
1. Middle with the ball, either a solid wall or a partner in the 6 to 7 feet of the knee
2. Elbows out in front of your chest, hold the ball with the fingers behind the ball.
3. Extend your arms and throw the ball toward your partner or wall.
4. Use your momentum going forward after the release and drop in a push.
5. End and push back the increase in the kneeling position.
1 second rest periods between 30 to 60 repetitions with 10 to do 3 sets of 15 repetitions.
Chest throw (medium ball)
1. Feet to a concrete wall about 10 feet shoulder width apart, stand with.
2. Behind the ball with the fingers in front of your chest and hold a medicine ball.
3. Bend knees to throw up.
4.
1 second rest periods between 30 to 60 repetitions with 10 to do 3 sets of 15 repetitions.
Throw jump (big medicine ball)
1. 15 feet to 20 feet from a concrete wall about shoulder width apart, stand with.
2. With the fingers hold the ball after the ball in front of your chest.
3. Knees in a squat position like Bend.
4. As you can while the ball holding the high jump.
5. Throws the ball in a chest at the top of your jump on.
Second rest periods between 60 repetitions with 1 Do 3 sets of 10 to 15 repetitions.
* Throw * the time it will take practice
Toss behind the back wall (medium ball)
1. Stand about 5 feet from a concrete wall.
2. Stand with your back toward the wall.
3. About waist level, hold the ball with both hands.
4. To throw medicine balls against the wall, twist your upper body.
5. Grab a ball and repeat on the other side.
1 per side between 30 to 60 repetitions with 10 second rest periods to do 3 sets of 15 repetitions.
One-hop throw jump (medium large ball)
1. 25 to 30 feet stand on a concrete wall.
2. Place feet shoulder width apart.
3. Behind the ball in front of your chest with the fingers hold the ball.
4. Bend knees into a deep squat
5. Jump forward while still holding the medicine ball.
6. Land with knees bent.
7. Go ahead and jump into each other jumped to the top of the medicine ball is released. (Jump to the same place)
Second rest periods between 60 repetitions with 1 Do 3 sets of 10 to 15 repetitions.
* Throw * the time it will take practice
Medicine ball sit-ups (medium large ball)
1. Lie on a mat with your knees bent.
2. Either a partner hold your feet or place a secure foot below the surface.
3. Hold the ball above your head.
4. Pull yourself up into a full sit-up
Second rest periods between 60 repetitions with 1 Do 3 sets of 10 to 15 repetitions.
If you feel any pain or discomfort is a break, stop immediately and see your doctor.
Sabina Sullivan
Points athletic
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Wednesday, July 20, 2011
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