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The medicine ball is a
great tool for power development for clients who might lack the
confidence or desire to Olympic lift and is really the only tool
available to develop torso power for striking sports like golf or
tennis. Unfortunately we consistently have our intelligence insulted
by the frequent articles and videos that feature a medicine ball as a
replacement for a weight. I go a little crazy when I see lunges with
a medicine ball as a “medicine ball” exercise. The
reality is that you can lunge with any object in your hands that has
mass and get the same effect. The uniqueness of the medicine ball in
my mind is in the users ability to develop specific power by throwing
the medicine ball and more importantly to take advantage of the
eccentric development gained by throwing off a wall.
Power development for
throwers is often limited to Olympic lifting and plyometric drills.
In recent years medicine ball training has made a comeback to become
an integral part of training for any athlete interested in power
development. The development of a wide range of both elastic and
no-elastic medicine balls has re-popularized a long lost technique.
For throwers the opportunity to develop rotational power is the
primary benefit of medicine ball training. With both plyometrics and
Olympic lifting, power development is uni-planar with no trunk focus.
Medicine balls can be a tool like Olympic lifting and plyometrics for
the trunk musculature. I often tell our athletes and coaches to think
of medicine ball training as Olympic lifting for the core. The
medicine ball as a tool for power development is unparalleled. No
other training mode provides the specific strength and power
potential of the medicine ball. Rotational medicine ball throws are
the key to developing torso power for athletes involved in the
throws. The new rubber medicine balls combined with a masonry wall
are excellent for these applications due to the elasticity of the
ball.
For overhead athletes
like the javelin thrower the medicine ball provides great eccentric
training for the rotator cuff while developing power in the core
muscles. In addition for all throwers total body power can be
developed through total body throws with heavy balls. Total body
throws should be done in a large open area and are great to simulate
the actions of the Olympic lifts. Total body throws are particularly
useful for coaches who do not feel comfortable teaching Olympic
lifts. Balls like the Dynamax Ball and the D-Balls are excellent for
these applications as they do not bounce. The Dynamax balls are also
great for exercises like Medicine ball bench presses. Medicine ball
bench presses are excellent for upper body power for larger athletes
since they do not stress the rotator cuff and shoulder like
plyometric pushups and other bodyweight upper body plyometrics. The
Dynamax ball can also be caught with minimal stresses on the wrists
due to its soft feel.
The limit to the Medicine Ball is the limit of
the coaches' imagination.
For rotational throws
it is best to find an area with a masonry wall. In rotational throws
the athlete can throw as hard as possible against the wall with balls
in the 4-5 kilo range to develop true power in the core and hips.
Excellent imitative drills for throwers can be developed once the
athlete masters the basics.
Rotation
Progression-
The rotational
progression begins with the athlete on both knees in what is called a
"tall kneeling" position. ( Figure 1)
Tall kneeling is a
position with the athlete kneeling and the hips extended. Beginning
with kneeling eliminates the ankle and knee joints and exposes
weaknesses and compensation patterns that may not be visible in
standing throws. In addition "tall kneeling" teaches the
athlete to use the glutes. For rotational exercises use heavier balls
to force the core to work. Adult males can start with 4-5 K balls.
Rotation Progression:
1-Kneeling Front Twist-
( facing wall, 2-3 feet away)
2-Kneeling Side Twist-
( 90 degrees to wall, 2-3 feet away)
3- ½ Kneeling -
front and side. Half kneeling is a one knee down position. These
throws can de done with the inside knee up or down.
4-Lunge Position- same
throws as above. Throwing from the lunge position challenges
stability, strength, and flexibility. In addition throwing from the
lunge position develops isometric strength. Lunge position throws may
in fact be may be harder than standing.
5- Standing- front and
side
6- Standing with step
6- Single leg
In addition to
developing rotary power, the same progression of positions can be
used for overhead throws for javelin throwers. Overhead throws should
be done with 2-3 kilo balls. Care must be taken when providing stress
to the rotator cuff.
Total Body Power-
As I mentioned in the
introduction, the medicine ball is also a great tool for total body
power. This is particularly useful for athletes that are unfamiliar
with Olympic lifts or have injuries that prevent them performing
exercises like cleans or snatches. In addition total body throws
allow coaches uncomfortable with teaching the Olympic lifts to get
hip and leg power work in a resisted situation.
Some suggested throws
are from a squat position forward, a scoop type throw from a squat
position, and throws from the lunge position.
It is important that
athletes not attempt to catch a medicine ball thrown by a partner.
Catching heavy medicine balls can be dangerous to both the shoulders
and the fingers of the athlete.
Medicine ball throws
should be treated like any other strength and power exercise. 20-30
throws ( 2-3 sets of 10) of each type can be done twice per week. For
rotational throws follow the progression above. As the athlete moves
from tall kneeling, to half kneeling, and eventually to standing, the
link between the hips and the hands will show rapid improvement.
Throwers should perform rotational throws a minimum of two days per
week but, a maximum of three days per week. Keep volumes low to
moderate and tell your athletes to throw the ball like they want to
break it. For throwers the medicine ball may be the most underrated
tool to develop rotational power.
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