As a result, these muscles undergo great amounts of stress and need to be conditioned regularly.
Extend the hips, legs, and back throwing the ball forward for maximum distance.5.Medicine Ball Hamstring
Curls (2-5 kg ball) - Fast speed Starting Position: Lying prone with arms out
in front of the body.Movement Description: A partner stands in front of the receiver
and rolls the ball down the back, hips, and legs to the feet. The stronger
these muscles are the more support and stability they can provide. These muscles are the
core of all strength and power movements, as well as the core muscular connection between
your upper and lower body. This program includes core training in each of the four
phases.Core Training will be divided into the following sections:1.Medicine Ball Training a.Overviewb.Medicine Ball Safety Tipsc.Sprint
Specific Exercises (Starting Position/Movement Description)d.Specific Mid-Torso Exercises Zapatillas Puma 2.Beginner Core Routine (Pictures) 3.Medicine Ball Routine (Pictures)
4.Physio-Ball Routine (Pictures) 5.Advanced Core Routine (Starting Position/Movement Description) SPRINT SPECIFIC EXERCISES (Medicine Ball) 1.Abduction/Adduction
(3-4 kg ball) -Controlled speed. Starting Position: Straddle-sit position with the ball placed on the
ground at the ankles.Movement Description: Push the ball back and forth between the ankles.2.Medicine
Ball Step Up (3-5 kg ball) - Fast speed Starting Position: Straddle-stand position with
the ball held at the chest.Movement Description: Using a stable box, step-up onto a
box. The receiver curls up his/her legs flipping the ball back to the partner.6.Frog Kick-
Hang (2-4 kg ball) - Controlled speed Starting Position: Hang from a bar overhead
with the arms extended and feet barely touching the ground, holding the ball between the
ankles.Movement Description: Bring the knees to the chest and slowly return to the Tn Requin starting
position.7.Squat, Throw, Fall and Chase (2-4 kg ball) - Fast speed Starting Position: Straddle
stand position with the ball held at the chest.Movement Description: Squat down and extend
leg out while throwing the ball forward. Upon release, drop into a front support position,
execute a push-up, scramble out and chase the ball.This is an excerpt taken from a
chapter in the book: Developing Killer Speed. These muscles are either involved in moving your
torso or they work to stabilize your mid-section. In addition, these core muscles help provide
the balance required to stay on your feet while running and changing direction. Explode back
up throwing the ball back overhead for maximum distance.4.Forward Through the Legs (3-5 kg ball)
- Explosive speed Starting Position: Straddle -stand position with the ball held in the
overhead position.Movement Description: Swing the ball down between the legs, simultaneously bending at the
knees and waist. Step up with the other foot and repeat.3.Overhead Backwards (3-5 kg ball)
- Explosive speed Starting Position:Straddle stand position with the ball held extended overhead.Movement Description:
Swing the ball down through the legs which simultaneously squatting and bending at the waist.
Therefore, you must overload and challenge these muscles to build strength, just like you do
with every other muscle group throughout your body. The book was written by Mark
Strasser M.S. Abdominal/Core Training7 Sprint-Specific Exercises Using a Medicine BallNearly every athletic movement involves the
use of your Abdominals, Obliques and/or Erector muscles. If these muscles are weak and unable
to supply the stability your body demands, injury is likely to occur. CSCS, a professional
strength and conditioning coach.To view more information or purchase the book, visit http://www.strength-conditioning.net.
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