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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.
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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.
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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.
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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.
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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.
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Diagonal Chop Throw
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Kneeling Side-Arm Throw
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Sumo Wall Throw
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Sit-Up Throw
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Rainbow Slam
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Diagonal Chop Throw
MB2.1 Diagonal Chop Throw -
Kneeling Side-Arm Throw
MB2.2 Kneeling Side-Arm Throw -
Sumo Wall Throw
MB2.3 Sumo Wall Throw -
Sit-Up Throw
MB2.4 Sit-Up Throw -
Rainbow Slam
MB2.5 Rainbow Slam