Medicine Ball Slam: Build Explosive Strength
- Setup in an athletic base position while holding a medicine ball at your chest with a soft bend in your knees.
- Rise up tall on the toes and extend the arms overhead with the medicine ball.
- Exhale, pull the arms down towards the toes, and aggressively slam the med ball into floor.
- Catch the med ball as it returns from the floor and repeat step #2 for the desired number of repetitions.
- With med ball drills, the goal is speed throughout the movement. There are only a few rare instances where one might want to move slowly through a weighted plyometric drill with a medicine ball.
- A good rule of thumb - if the weight is so excessive that it affects the technical execution of the movement then it is too much.
- You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
- Keep the torso rigid and ensure some tension through the core to help transmit force out through the extremities.
- Initially you may want to focus on pausing in between reps to ensure proper positioning but over time you can eventually progress to more rhythmic (i.e. back to back) repetitions.
- If you are using a denser medicine ball which will react with “an equal and opposite reaction” then you may want to stand a little ways back from the wall to allow yourself time to react.
- However, if you’re using a more absorptive ball then you can stand closer and catch the ball as it comes directly off the wall.
