Med balls for explosive speed
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Med balls for explosive speed
Med balls for explosive speed

Medicine balls are great for generating force by throwing and tossing them away from your body. It’s different them lifting weights for power, since with med balls you can push or throw the weight away from you without having to slow it down.

Med balls, when used creatively, can add the element of lower body explosiveness to your training routines, such as sprints, shuffles, and backpedals.

Med ball/Explosive Combo’s

Set up two cones about 20 yards apart and perform the following drills:

  • Chest throw/Sprint Standing with feet in staggered position, ball at your chest with upper body lean, next to cone facing opposite cone 20 yards away. Explode the medicine ball forward away from you while simultaneously driving off your front leg and sprinting to the cone 20 yards away. Pick up ball and walk back and repeat with opposite leg. (Perform the same drill with both feet in parallel shoulder width start position)
  • Chest throw/Backpedal Standing with feet in staggered position ball at chest with upper body lean, face away from far cone, explode the medicine ball forward away from you while simultaneously driving off your back leg and backpedaling to the cone 20 yards away. Pick up ball and walk back and repeat with opposite leg.
  • Chest throw Lateral/Shuffle Standing with feet in a parallel shoulder width start position at cone with opposite cone 20 yards to your right side. With ball at your chest with hips low, explode the medicine ball sideways to your left while simultaneously driving off your left foot and shuffle to the cone 20 yards away. Pick up ball and walk back and repeat to the opposite side.

Tips:

  1. Use your hips to drive starting leg/foot into the ground
  2. Do not pause between the throw and the sprint/shuffle action
  3. The entire drill, STAY on your power pads even while shuffling!

Daimond Dixon is owner and operator of Online Sports Performance Training, a sports performance training company that specializes in speed, agility and quickness training. You can reach him at his online performance center at www.OSPTraining.com or via email at PerformanceSport@Hotmail.com

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