Medicine Ball ExercisesMedicine Ball Training There are so many variations of exercises that you can do with them. If you are at a point where you feel there is little challenge with body weight exercises your next step may be incorporating them in to your routine. The neat thing about this tool is the counter balance they give with any exercise. Implementing this piece of equipment with a squat naturally forces the athlete to lead with glutes controlling the lowering process as compared to the quadriceps (thigh muscles). This is important if you are developing speed with your athletes. Take a look at the stronger and more powerful athletes. They generally tend to have strong buttocks muscles. You don't have to look any further than sprinters. The same can be said for a lateral lunge. Take a look at the picture below.
The key with this and any other exercise is technique. It is important that to recognize that resistance exercises are skilled based. Regardless if the athlete completes squats, side lunges or push ups the technique must be completed with proper form. The ball also gives added weight for power exercises. In the picture below the male athlete must push the medicine ball over his head to complete the first part of a squat jump press exercise. He must be able to control the ball as it goes over his head.
In this exercise the athlete started in a squatting position. What you see here is the end of the take off.
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