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Med Ball Power Development Tips, Drills and Exercises

By: Dr. Josh Funk, DPT, CSCS Founder of Lax Factory Physical Therapist. Med Ball Power Development Tips, Drills and Exercises. Flex, Extend, Rotate, Move, Learn, Use!. Why Medicine Balls?. Teach total body power development

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Med Ball Power Development Tips, Drills and Exercises

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  1. By: Dr. Josh Funk, DPT, CSCS Founder of Lax Factory Physical Therapist Med Ball Power Development Tips, Drills and Exercises Flex, Extend, Rotate, Move, Learn, Use!

  2. Why Medicine Balls? • Teach total body power development • Allow you to safely load athlete’s in the sagittal, frontal and transverse planes • Can reinforce ankle, hip and T-spine mobility • Able to train the Strength-Speed portion of the training continuum • Can reduce acquired asymmetries • Stress reducer • FUN!!!

  3. Program Considerations • Left versus Right Handed Athlete • In-Season vs Off-Season • Pre-Season vs. Off-Season • Weight of the Medicine Ball (Strength-Speed) • Injury History • Sport and Position of the Athlete • Elasticity of the Athlete • Postural Restoration Institute

  4. Cues for Medicine Ball • “Load To Explode” • Forearm parallel to the ground • Pull elbow back to the wall behind you • Back of front shoulder should face the target • Off hand support • Emphasis on Loading the back leg • “Push off” after you weight shift to back leg • “Cover Ground”- Get as close to the wall as possible after you throw • “Get Long” Full extension of the hands and arms • Don’t allow back leg to be “Stuck in the Mud”

  5. Medicine Ball Progressions • Without Stretch-Shortening Cycle (SSC) • With Stretch-Shortening Cycle • Exaggerated Stretch Component • Can Vary: • Amplitude • Short • Long • Response • Short • Long • REMEMBER- Power Development is Plane Specific!!!

  6. Medicine Ball Variations • Linear • Granny Toss to Chest Pass to Overhead • Lateral/Rotational • Scoop Toss to Mid Rotational Toss to Shot Put • Stance Variations • Tall Kneel to Half Kneel • Symmetrical to Asymmetrical Stance • Stepping to Footwork

  7. Medicine Ball Footwork • Stationary • Stepping • Jump, Leap and Hop • Locomotion • Shuffle • Carioca • Skipping • Skipioca • Possibilities are endless

  8. Anti-Movements • Can Use Partner for Iso’s • If solo, perform press-outs • Positions • Half Kneel (In-line or regular) • Tall Kneel • Iso Split Squat • Athletic Position • Quadruped • Chops and Lifts • Y-Balance Reach • Usually use as A2 or A3 during weight program

  9. Flex, Extend, Rotate, Move, Learn, Use! DEMO!

  10. Thank you! • Dynamax • Mike Boyle • Charlie Weingroff • Eric Cressey • Kevin Neeld • Kyle Tarp • Dave Gottfeld • Ron Hruska • Rob Taylor

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