Fitness

Awesome Medicine Ball Drills 7 to increase the speed!

medicine ball drills are overlooked by many coaches in general. Even when coaches do implement medicine ball training, they look only at the upper body and core strengthening. There are so many other facets training medicine ball.

Take a look at the many ways that medicine ball training can increase the speed.

Here a quick tutorial on physics. Newton's third law of action reaction basically states that whenever there is a force applied, there is a tie opportunities and meeting the opposite reaction force. This is the training concept I use medicine ball to train for lateral speed and quickness, and actually it is perfect for driving deceleration.

When an athlete has a fast and powerful force for the medicine ball to throw the feet should be the other end of the equation that are opposed to this force the arms are applicable to the ball. When an athlete is in an athletic stance and throws the ball through the body, this action forces the legs to simulate the actual forces that occur during deceleration lateral movement.
To test the theory that the leg position and angles that are used during lateral deceleration are important, have the athlete throw the ball laterally on the body with the feet in a narrow stance (under the hips). You will see that the lower levels of power to exist due to not having the correct leg angles. In addition, you can even see the athlete lean or stumble away from the jet direction. This is due to the action-reaction forces because the feet are so narrow they can not respond to the action with an appropriate response and to maintain balance and produce a higher power.
Now, I talked about the importance of the use of medicine to train for lateral speed, but I also use it for jumping and the transfer of power from lower body through the upper body and arms. Listed below are 7 fantastic drills that will improve speed and lower power and upper body.
1) Transfer Shuffle (toward partner) and quick push pass:
1. The athlete will be in an athletic stance facing to the right.
2. The ball will be held at chest, elbows on the side.
3. The athlete will shuffle 2-3 hard shuffle to the left and immediately thrust open the hips and push pass the ball the partner on one bounce. (Do not get caught in the air because of potential injuries)
Keys to watch for:
• Athlete does not fall forward or lean forward causing a loss of balance.
• The athlete crosses the body with the throw rather than the hips Opening the first to release more powerful and fluid.
• Make sure the athlete stays down in an athletic position at throughout the year.
• Assemblies and representatives:
O Beginners perform 1-2 sets of 5 reps on each side with 1:00 minute rest between series.
o More advanced athlete performs 2-3 sets of 6-8 on each side with 2:00 break between sets.
2) backward Shuffle (Away from partner) and quick push pass:
1. The introduction to this exercise is the same as the first year with the exception of the athlete will towed away from the partner.
2. If the athlete is facing the right side and will be towed to the right, the right foot to the leg while planting The left leg is the leg power during the shuffle.
3. When the athlete stops the angle of the right leg must be able to stop the body and apply force to obtain quick to throw your hips up.
4. This exercise is open to teach proper stopping angles.
Keys to watch for:
• The athlete can not allow to influence their shoulders to the right, if shuffling to the right, in action Stop. This reduces the power of the throw.
• The hips must open quickly to get the ball out of the hands quickly.
• Athlete does not fall forward or lean forward causing a loss of balance.
• Assemblies and representatives:
O Beginners perform 1-2 series 5 reps each side with 1:00 minute rest between sets.
o More advanced athlete performs 2-3 sets of 6 from each side with 2:00 break between sets.
3) Catch the ball perform a hip turn and shuffle away and perform a launch partner to donate:
1. This exercise is similar to the shuffle rear puncture and rapid passage above.
2. The athlete of the year will catch a pass in the chest that is directed to the right or left body. The athlete must hip turn in the direction he catches the ball.
3. Immediately after the hip turn the athlete will shuffle defensive mixture for 2-3 and make a quick transition to the launch partner.
Keys to watch for:
• The athlete must be on the balance and comfortable in the position. If not, they will not be able to turn hip and shuffle away quickly.
• Look around hip and random are constant action. They should not be separate movements.
• Assemblies and representatives:
O Beginners perform 1-2 sets of 5 reps each side with 1:00 minute rest between sets.
o More advanced athlete performs 2 sets of 8 on each side with 2:00 break between sets.
4) medicine ball routine:
1. Partners should keep away quickly pass without allowing a drop height of the ball.
2. Routine is:
a. Partners face each other and perform 5-10 quick chest passes each
b. Partners face each other and perform 5-10 quick push passes on each side, aiming his shoulders.
c. Partners stand side by side and perform 5-10 quick side throws each (Like a ball 2 discount) on each side.
3. The key is to get rid of the ball quickly while maintaining a good athletic stance.
4. Of side shots, it is important that the athletes decelerate and re-accelerate the ball quickly.
Keys to watch for:
• If the ball is too heavy the throws will be slow and the body will compensate by bending a twisting to gain momentum for the throw.
• Athletes should not lose balance on throws or catches
• Assemblies and representatives:
O Beginners perform 1-2 sets of 5-10 quick throws on each side take a break between sets 2:00.
o The more advanced athletes 2-4 sets of 5-10 quick throws on each side, allow a one-minute break 2:00 between sets.
5) Medicine ball catch, Drop step and jump on the box:
1. It is an electric drill for jumping, and a control drill for landing.
2. The athlete is about 5-7 feet from a box is 12-30 cm in height depending on ability.
3. Partner pass the ball to the right or the left side of the body (perhaps bounce pass, lob passes, or chest pass) and the athlete must drop stop in that direction and take a rally stage and perform a vertical jump up onto the box while keeping both hands on the ball.
4. The athlete must land softly on the box with the hips back in a good position.
Buttons to monitor:
• Make sure the athlete takes a big step to collect and bend the knees to create a powerful jump.
• The ball must be used by being lifted quickly to help the jump.
• The feet should be together on the landing with the hips back as if squatting.
• Establishes and representatives
O Beginners perform 2 sets of 5 jumps on each side to allow 2:00 rest between series.
o Advanced athletes perform 3-4 sets of 5 jumps on each side, allow to rest between sets 2:00 to 3:00.
6) jump Medicine ball squat and pass:
1. Partners will receive approximately 20 to 40 meters depending on capacity.
2. Each athlete must perform a vertical jump with the ball hand, and immediately upon landing perform a step forward and long bounce pass.
3. The portion of the landing to the pass should be Fast.
Keys to watch for:
• The athlete must jump hard while keeping the ball at chest level.
• When landing the transition should be quick but smooth. If the athlete can not maintain the balance of the drill may be necessary for Geared this athlete.
• Step into the pass should be long and hard.
• Establishes and representatives
O Beginners perform 1-2 series of 8 reps, allow a minute 1:30 to 2:00 rest between sets.
o Advanced athletes perform 2-3 sets of 10 repetitions, allow a 2:00 minute rest between sets.
7) with an athletic side to throw a round of hip plyo step, shuffle, or sprint:
a. In this exercise the athlete starts with the ball and must perform a side throw, either scoop or push pass style.
b. Once the ball went the athlete perform a skill, or a hip turn and shuffle, step plyo and run, shuffle, or sprint in a straight line.
c. The goal is to teach the athlete to move quickly after applying force against the ball (In a game there can be separate a peak or a box to get).
d. The athlete can perform any skill they choose or the coach can dictate the skill.
Keys to watch for:
• The athlete must maintain balance once the ball is thrown to allow a rapid movement to occur after the launch.
• The athlete should explode with power after the throw in the movement or skill.
• See if the athlete is able to accelerate the jet, and the gap or perpendicular to the throw.
O Beginners perform 1-2 sets of 5 reps each side to allow 1:00 rest between sets.
o Advanced athletes perform 2-3 sets of 5 reps on each side, allow 1:00 rest between series.
Choose 2-3 medicine ball drills to incorporate into your workout speed and agility. It is preferable to do these exercises before training speed and agility if the goal is the improvement of power. If you want more than one conditioning effect, it can be done after the speed and agility. Stronger and more experienced athletes should use more weight difficult.

Be creative and safe with medicine ball training. Do not use a ball that is too heavy for the athletes to maintain appropriate form. Have Fun!

About the Author

Highly respected as one of the top athletic movement specialist in the country, Lee is co-owner of Sports Speed, Etc., Inc. and President of Lee Taft Speed Academy, Inc. Lee earned his B.S. in Physical Education from Cortland State and his M.S. in Sports Science from the United States Sports Academy. He is certified by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), a Sports Performance Coach certified by USA Weightlifting (SPC)and he is also a certified Level 1 Track and Field Coach by the USA Track & Field (USATF level I).
Over the past 20 years, Lee has worked with many athletes of all ages and abilities. His major focus and passion has been in the athletic development of young athletes. Internationally known as an expert in athletic movement technique, Lee teaches innovative techniques to improve multidirectional speed that are the up and coming teaching methods of many professionals. He has written many articles and e-books on the topic of multilateral speed and youth development, as well as, produced audio CD and DVD programs to assist parents, coaches and athletic development specialist in teaching his proven movement techniques to athletes. Lee recently wrote an inspiration book, 7 Points to a Championship Attitude. He is one of the most sought after speakers and clinician in the U.S. and Canada.

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