Want some new workouts to spice up your programming? These seven medicine-ball strikes every practice a number of completely different sides of health and efficiency, making you a greater, extra environment friendly athlete.
Sprinkle them all through your coaching week or attempt the recommended Sporty Woman’s Drugs-Ball Exercise: It’s the final word health prescription.
The Workouts
1. Single-Leg Slam
Agility | Steadiness | Coordination
Stand together with your ft shoulder-width aside and maintain a drugs ball with each fingers. Raise your proper leg to hip top and lift the ball overhead, arms straight. Shortly drop your hips, swing your proper leg behind you and whip your arms downward to slam the ball on the ground. Catch it on the rebound, stand and repeat.
Ideas:
Do that slowly for one or two rounds to get the dangle of the motion sample — and to check the bounciness of your medication ball. (Your face will thanks.)
Having points with stability? Concentrate on the bottom just a few ft in entrance of you and bend your standing knee barely.
2. Fake Slam
Deceleration | Eccentric Power
Stand together with your ft shoulder-width aside and maintain a drugs ball with each fingers. Shortly raise it overhead, rising up onto your toes, after which shortly drop your hips and produce the ball down in entrance of you with power. As an alternative of letting it go and slamming it to the ground, use your core, shoulders and again to cease its momentum and maintain within the backside place for a depend of three. Stand, shake it out and repeat.
Tip: Carry out just a few actual medicine-ball slams to engrain the mechanics into your muscular tissues and your thoughts, then transfer into the deceleration drill.
3. Squat Toss and Clap
Timing | Pace | Endurance
Stand together with your ft shoulder-width aside, legs turned out barely out of your hips, and maintain a drugs ball at your chest. Push your glutes again, then bend your knees, squatting to parallel or beneath. Shortly lengthen your legs and hips, and as you stand, frivolously toss the ball into the air and clap your fingers collectively beneath. Catch the ball because it falls and go proper into your subsequent rep.
Tip: Problem your self to throw the ball as little as you possibly can and nonetheless be capable to get in a hand clap. Then hyperlink these reps collectively and go for velocity.
4. Offset Squat
Steadiness | Unilateral Power
Stand together with your ft shoulder-width aside, legs turned out barely, and maintain a drugs ball on high of 1 shoulder. Push your glutes again after which bend your knees to squat all the way down to parallel or beneath. Drive via your heels to face. Full all reps on one aspect, then swap.
Tip: Your physique will need to compensate for the one-sided load by altering its motion sample. Maintain your hips and shoulders sq. and your ft flat on the ground.
5. Good Morning
Stability | Power
Stand together with your ft hip-width aside. Maintain a drugs ball behind your head throughout your higher again and traps. Brace your core, tuck your tailbone and hinge out of your hips to fold ahead, conserving your again straight. Decrease slowly till your torso is parallel with the ground, then return to the beginning.
Tip: Having the ball behind your head requires extra stabilization out of your core, so do every rep slowly and with good type to stop harm.
6. Squat Maintain and Press
Endurance | Pace
Stand together with your ft shoulder-width aside, legs turned out barely out of your hips, and maintain a drugs ball at your chest. Push your glutes again, then bend your knees to squat all the way down to parallel or beneath. Maintain right here as you press the ball straight in entrance of you at shoulder top, then pull it again into your chest. Enhance your velocity with every rep.
Tip: If both your decrease or higher physique begins to fail, stand, relaxation 30 seconds after which proceed together with your reps.
7. Aspect-Lunge Sweep to Stand
Coordination | Steadiness | Energy
Stand together with your ft hip-width aside and maintain a drugs ball at your chest. Take a big lateral step together with your left leg and lunge deeply, reaching the ball to the left. Push off your left foot, sweep the ball in an arc from the ground to overhead, as you stand and raise your left leg to hip top. Full all reps on one aspect, then swap.
Tip: The extra explosive you possibly can push off together with your lunging leg, the extra shortly you’ll come to standing and the smoother your reps shall be.
The Sporty Woman’s Drugs-Ball Exercise
Full two rounds of every circuit. Relaxation as wanted between workouts and circuits.
Circuit 1
| Train | Reps |
| Good Morning | 10 |
| Squat Maintain and Press | 25 |
| Offset Squat | 15 (all sides) |
Circuit 2
| Train | Reps |
| Squat Toss and Clap | 30 |
| Aspect-Lunge Sweep to Stand | 15 (all sides) |
Circuit 3
| Train | Reps |
| Single-Leg Slam | 10 (all sides) |
| Fake Slam | 8-10 |
