Medic=
ine
Ball Exercises
1. Hip Flexor Drill: Wh=
ile
the athlete is hanging from a bar, have a partner lob the medicine ball tow=
ard
them so they can kick it back to their partner with the bottoms
of both feet.
2. Leg Curls: While the
athlete is lying on their stomach, have a partner roll the medicine ball do=
wn
the back of their legs so they can kick it back to the partner with their
heels.
3. Overhead Throw from
Kneeling Position
4. Chest Pass
5. Trunk Twists<=
/p>
6. Overhead Throw from
Standing Position
7. Tricep
Tosses
8. Roll-back Throw: The
athlete will throw the ball to a partner from a seated position with their =
back
to their partner. The athlete will perform the throw by rolling on to their
back as they throw the medicine ball with both hands back over their head.,=
9. Foot Throw: The athl=
ete
will hold the medicine ball between their ankles while in a standing positi=
on
and then flip the medicine ball up to their partner by kicking both feet up
simultaneously.
10. Medicine Ball Sit-u=
ps
11. Fish Out of Water T=
hrows:
A partner will roll the ball to the thrower who is lying on their stomach,
facing their partner, with their arms outstretched to receive the medicine
ball. The thrower will pull the ball behind their head and throw it back to
their partner.
Agili=
ty and
Conditioning Drills
1. Alternate Push off (=
with
8-12" box)
2. Lateral Box Step-up<=
/span>
3. Side to Side Box Jum=
ps
(with 8-12" box)
4. Front Box Jump (doub=
le
legged with 8-12" box)
5. Lateral Box Jump (do=
uble
legged with 8-12" box)
6. Lateral Cone Hops
7. Bounding: Double leg,
Single leg-alternate, Single leg-same leg, Double
leg-diagonal hop
8. Two-footed Ankle Hop=
s
9. Squat Jump
10. Split Squat Jump
11.
Double-legged Tuck Jump With Knees Up
12.
Double-legged Tuck Jump With a Heel Kick
13. Walking Lunges
14. Weighted Sled Runs<=
/span>
15. Slow Squats with Bo=
dy
Weight
16. Jumping Toe Touches=
17. Calf Raises on Stai=
r or
Curb
Upper=
Body Plyometrics
(For athletes with adva=
nced
upper body strength only)
1. Push-ups with wide to
narrow arm stance
2. Side-to-side Push-up=
s
3. Push-ups with a clap=
4. Side-to-side Push-up=
s with
one arm up on box (with 8-12" box)
5. Wheelbarrow Walks
Abdom=
inal
Exercises
1. Crunches
2. Seated Rows
3. Leg Cross-overs
4. Leg Raises
5. Hip Raises
6. Trunk Twists<=
/p>
7. Hanging Leg Raises
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