Strength And Conditioning
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Medicine Ball Overhead Lunge & Upward Throw
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a medicine ball. Utilizing weighted implements like a medicine ball can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy, and endurance development for athletes.
The Medicine Ball Overhead Lunge develops the muscles of the lower body while increasing, shoulder mobility, core strength, balance & proprioception. The Medicine Ball Upward Throw develops total body power.
Medicine Ball Overhead Lunge – Lift a Medicine Ball overhead slightly behind the head with both arms extended. Holding the Medicine Ball overhead, take a large step forward with one leg. Ensure that the foot strikes the ground on the ball of the foot and flex the hip and knee until the thigh becomes parallel to the floor. Bend the back leg until the knee almost reaches the ground. Reverse direction by pushing off the ball of the foot on the lead leg returning it to the starting position. Repeat the movement pattern with the opposite leg.
Medicine Ball Upward Throw – Begin by facing a high wall holding a Medicine Ball at Chest Level in an athletic position. Perform a speed squat until the back of the thighs are parallel with the floor. Explosively ascend from the squat position and explosively extend the arms and release the ball at the top of the movement. After the ball has hit the wall overhead allow it to return to the ground before repeating the movement.
Medicine Ball Overhead Lunge – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps with each leg for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps with each leg for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets with each leg. When performing multiple sets rest for a period 2 times greater than the exercise period.
Medicine Ball Upward Throw – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Throws for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Throws for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 10 Throws for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.