Exercise Ball Workout No.1

Exercise Ball Workout No.1

Before we begin with medicine ball workouts, first an energetic and ballistic warm up should certainly be carried out to raise the heart rate get the joints mobile. All of this is to prepare the body for the high intensity moves that will occur. Try several of these exercises as an example before the medicine ball workouts are undertaken.

Overhead Rotation – Feet shoulder width apart in the standing position, hold the medicine ball above the head with the arms vertical but not locked. Rotate the ball little by little clockwise and anti clockwise aiming to the keep your hands still but moving your torso from the hips. This will stretch out the abs and lower back whilst at the very same time contracting them, it will also warm up the shoulders [Deltoids] as they strain to keep the medicine ball above the head.

Spin- Stand identically as was done in the preceding warm up exercise but with the ball held parallel with the shoulder precisely in front of you. Now simply move the torso side to side from the hips, this again will warm up the back and abs, as well as the shoulders again which are straining to hold the ball in front of you.

Now that we are warmed up and sweating lightly, we will look at the 5 work outs we will go through to develop the upper body:

Exercise 1: Chest Press Throw
Exercise 2: Side Arm Throw
Exercise 3: Standing + Kneeling Overhead Throw
Exercise 4: Sit-Up and Long Throw
Exercise 5: Under Arm Throw

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Exercise 1:
Chest Press Throw: If you do not have a teammate a stable wall will do, this activity is much like the basketball chest pass, to get the most of the workout put out as much pressure every time the ball is chucked and every time you catch the ball back bring the ball to the chest in a controlled manner and propel it purposely again. Raise the distance between you and your mate or the wall as you develop strength, carryout around 3 Sets of 6 Reps. The reason the reps are minimal is because we prefer this to be an explosive work out, any more reps will turn this in to another form of exercise.

Exercise 2:
Side Arm Throw: This activity is very much similar to the latter, except the ball is delivered to your friend or the wall in a lobbing manner delivered from a side throw. Catch the ball with both arms, follow through in a controlled manner and intensely repel the ball back to your partner. Again 3 sets of 6 Reps.

Exercise 3:
Standing + Kneeling Overhead Throw: I would suggest this be done in the kneeling position as it focuses the effort in the upper body avoiding any momentum that the legs can develop. Simply do an over head throw much like the football throw in pass, to your partner and catch it again in a controlled manner lower the ball behind your head and when severe force toss the ball back to your partner. This workout will pressure the triceps, chest and spinal muscles. 3 sets of 6 reps will do.

Exercise 4: Sit-Up and Long Throw
This is a very common medicine ball workout, and for good reason, it is remarkably efficient but we will do it with an intense twist. Lay down in the beginning sit-up position with the medicine ball at your chest, shift to the end sit up position and eject the ball as thoroughly as possible, when the ball is passed back, repeat the process, remember to alwayss put maximum effort in the throwing. 3 Sets and 8 Reps will do. Don’t be fooled in thinking no pain is no gain. This slogan is very true, for certain outcomes, but for developing explosive strength it isn’t true.

Exercise 5: Under Arm Throw
This workout is very similar to the “granny throw” during a three throw, or the novice bowl in bowling. Have your legs slightly wider than shoulder width apart, lower the ball under your legs, with your arms straight holding the medicine ball swing the ball firmly to your partner using your hips but keeping your arms straight. When slinging the ball try to eliminate momentum, so do not swing back slightly before throwing, rather throw the ball directly. Remember this is a swing more than it is a throw, so keep the arms locked.

 

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