Medicine Ball

Medicine Ball Drill 1 (known as MB1) is a dynamic preparation drill consisting of five exercises conducted in multiple planes. A medicine ball of appropriate size and weight for the session provides light resistance. Medicine Ball Drill 1 prepares the body for advanced conditioning and strengthening drills as well as more vigorous physical test events and combat tasks.

1. Chest Pass Lateral

   The Chest Pass Lateral is the first exercise in Medicine Ball Drill 1. It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement:

   • The starting position for the Chest Pass Lateral is the Straddle Stance position with ball held in front of the chest, ready to throw forward.
   • The ball is thrown from a distance that allows the ball to rebound into your hands.
   • On count 1, from the starting position, throw the ball at the wall while simultaneously stepping laterally to the left.
   • The lateral step happens while the ball is going to and from the wall.
   • On count 2, repeat count 1, stepping laterally to the right to return to the starting position.
   • On count 3, repeat count 1, once more stepping laterally to the right.
   • On count 4, repeat count 1, stepping laterally to the left to return to the starting position.

2. Alternating Side-Arm Throw

   The Alternating Side-Arm Throw is the second exercise in Medicine Ball Drill 1. It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement:

   • The starting position for the Alternating Side-Arm Throw is the Straddle Stance position with feet wider than shoulder width, and the ball held to the right of the waist, ready to throw sideways to the left. Your left side faces the wall.
   • The ball is thrown from a distance that allows the ball to rebound into your hands.
   • On count 1, from the starting position, throw the ball at the wall from right to the left while simultaneously rotating to face the wall in preparation to catch it.
   • On count 2, catch the ball, stepping and rotating the trunk arms and shoulders to the left to absorb the ball’s weight.
   • On count 3, repeat count 1, this time throwing from left to right.
   • On count 4, repeat count 2, stepping and rotating the trunk arms and shoulders to the right to absorb the ball’s weight to return to the starting position.

3. Diagonal Chop

   The Diagonal Chop is the third exercise in Medicine Ball Drill 1. It requires medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement at a slow cadence:

   • The starting position for the Diagonal Chop is the Straddle Stance position with ball held in front of the waist.
   • On count 1, from the starting position, move the ball high above the left shoulder.
   • On count 2, move the ball down and to the right, simultaneously squatting so that the ball reaches a point to the side of the right knee.
   • On count 3, move from the count 2 position to the count 1 position—moving the ball high above the left shoulder.
   • On count 4, return to the starting position.
   • The second 4-count repetition switches the diagonal pattern to the opposite side.
   • On count 1, move the ball high above the right shoulder.
   • On count 2, move the ball down to the left knee.
   • On count 3, move the ball back to the count 1 position.
   • On count 4, return to the starting position.
   • The exercise continues this alternating pattern for 5–10 repetitions on each side.

4. Slam

   The Slam is the fourth exercise in Medicine Ball Drill 1. It requires a medicine ball of size and weight suitable to meet the physical training session’s goal. A slam ball is recommended to prevent too much movement of the ball after it hits the ground. Perform the exercise using a four-count movement:

   • The starting position for the Slam is the Straddle Stance position with ball held in front of the waist.
   • On count 1, from the starting position, lift the ball up and over the head.
   • On count 2, perform a slight squat while forcefully throwing the ball to the ground with both arms just in front of the feet.
   • On count 3, squat down to pick the ball up.
   • On count 4, return to the starting position.
   • Complete this exercise 5–10 times.
   • As skill improves, you may add more power to the movement by jumping during the throw.

5. Underhand Wall Throw

   The Underhand Wall Throw is the fifth exercise in Medicine Ball Drill 1. It requires a wall and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement:

   • The starting position for the Underhand Wall Throw is the Straddle Stance position with ball held in front of the waist.
   • On count 1, from the starting position, squat to lower the ball between the legs and toward the rear. This is the same position used in count 1 of Bend and Reach exercise.
   • On count 2, using an underhand motion, forcefully throw the ball at the wall, aiming for a point on the wall that allows for a rebound and waist-high catch.
   • On count 3, continue the catch motion, absorbing the weight of the ball by squatting to lower the ball between the legs.
   • On count 4, without pausing the movement of the ball begun in count 3, move quickly through the count 1 squat position to throw the ball again.
   • Do not return to the starting position until completion of the final repetition.
   • Maintain proper squat posture with the spine straight throughout the exercise.
   • Note that the power for the throw derives from the movement of the hips as body weight is shifted over the feet.
   • Complete this exercise 5–10 times, returning to the starting position after the final repetition.

Medicine Ball Drill 2 (known as MB2) is an advanced resistance drill consisting of five medicine ball exercises conducted in multiple planes. Heavier medicine balls can be used in Medicine Ball Drill 2 to make it an alternative to Free Weight Assistive exercises. Medicine Ball Drill 2 can also substitute for or supplement advanced conditioning and strengthening drills when free weight equipment is not available or when conditions are not suitable.

1. Diagonal Chop Throw

   The Diagonal Chop Throw is the first exercise in Medicine Ball Drill 2. It requires a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement and a slam ball or wall to reduce the rolling distance:

   • The starting position for the Diagonal Chop is the Straddle Stance position with ball held in front of the waist.
   • On count 1, from the starting position, move the ball high above the left shoulder.
   • On count 2, throw the ball to the ground aiming to the right of the right foot.
   • After retrieving the ball, on count 3, repeat count 1, this time moving the ball high above the right shoulder.
   • On count 4, repeat count 2, throwing the ball to the left of the left foot.

2. Kneeling Side-Arm Throw

   The Kneeling Side-Arm Throw is the second exercise in Medicine Ball Drill 2. It requires a wall or partner to throw to and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise with a partner:

   • The starting position for the Kneeling Side-Arm Throw is the Half-Kneeling position on the left knee. The ball is held at the waist, ready to throw from right to left. The left side of the body faces the partner.
   • From the starting position, throw the ball to the partner from right to the left.
   • Absorb the impact by catching it with an exaggerated rotation of the arms, shoulders, and trunk to the right.
   • Alternatively, the catch can be made by deliberately resisting trunk rotation, in which case the arms absorb the impact.

3. Sumo Wall Throw

   The Sumo Wall Throw is the third exercise in Medicine Ball Drill 2. It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a two-count movement:

   • The starting position for the Sumo Wall Throw is the Straddle Stance position with feet slightly wider than shoulder width apart, ready to perform a Sumo squat. The ball is held in front of the chest, ready to throw forward.
   • On count 1, from the starting position, squat deeply, widening foot stance and turning the feet out to perform a deep Sumo squat. Move elbows between the knees with ball held in position in front of the chest.
   • On count 2, power up and out of the squat, pushing the ball up overhead to throw it high up on the wall.
   • Allow the ball to fall to the ground.
   • After retrieving the ball, repeat counts 1 and 2 for 5–10 repetitions.

4. Sit-Up Throw

   The Sit-Up Throw is the fourth exercise in Medicine Ball Drill 2. It requires a wall or partner to throw to and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise with a partner:

   • The starting position for the Sit-Up Throw is the Supine position, with feet flat on the ground and knees bent to 90 degrees. Feet are toward the partner. The ball is held on the chest with both hands, ready to throw toward the partner.
   • The weight of the ball and the distance from the partner is calibrated so that you can catch and throw to each other.
   • From the starting position, flex the trunk and hips in a sit-up motion, while simultaneously pushing the ball up and toward the partner.
   • The partner catches the ball in both hands, absorbing the impact by bending the elbows and leaning backwards in the trunk to return to the starting position.
   • Keep your feet on the ground throughout the exercise.
   • When a wall is available, the ball must be thrown with enough force to rebound back to you.

5. Rainbow Slam

   The Rainbow Slam is the fifth exercise in Medicine Ball Drill 2. It requires a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise as follows:

   • The starting position for the Rainbow Slam is the Straddle Stance position with the ball held at waist height.
   • From the starting position, move the ball up and to the left and then in an arc to the right.
   • While turning to the right, begin a forceful throw directing the ball to the ground.
   • Retrieve the ball before repeating the exercise in the opposite direction.
   • Complete this exercise 5–10 times on each side.
   • As skill improves, add more power to the throw by jumping during the throwing motion.