The following MD ball exercises use explosive movements. Perform these from the ground up, i.e., initiate forces in the lower body, transfer them through the core and apply them to the MD ball with the arms and hands.
- Stand with feet shoulder-width apart and knees slightly bent.
- Hold a MD ball at waist-height slightly outside one hip.
- Set the abs and 1) swing the ball up into a throwing position; 2) immediately throw the ball forward on a downward angle; 3) catch the rebound and repeat.
- Make all throws from one side before repeating on the opposite side.
- Stand with feet parallel, about shoulder-width apart, and knees slightly flexed
- Hold a MD ball in both hands high above one shoulder.
- Set the abs and then use a downward chopping motion to swing the ball down outside the opposite knee.
- Make sure that you keep the arms straight and pivot on the back foot on each chop.
- Keeping the arms straight, return the ball to the starting position and repeat.
- Perform all reps on one side before repeating on the opposite side.
- When you become proficient with the movement on both sides, alternate copping from each side.
Step and Throw
- Stand facing a wall with feet about shoulder-width apart and knees slightly bent.
- Hold a MD ball overhead in both hands with arms straight.
- Set the abs and bring the MD back behind the head with both arms straight to create a stretch in the muscles of the upper trunk and hips.
- As soon as the ball goes behind the head, step forward with one leg and throw the ball forward and down so that it hits the floor and rebounds into the wall.
- Catch the rebound, return to start and repeat.
- Make all throws with one leg forward before repeating with the opposite leg forward.
- When you have perfected the throws from both sides, alternate throwing with one leg forward, catching the rebound and throwing with the opposite leg forward.
Over the Back Throw
- This exercise simulates some of the movements used when performing a power clean.
- Stand facing away from the direction of the throw with feet shoulder-width apart and knees slightly bent.
- Start with the ball overhead with arms extended and then perform the following sequence of movements: 1) set the abs; 2) squat down and swing the ball down between the legs; 3) reverse the movement by extending the hips, legs and arms and throw the ball up and back out over your head.
- Pick up the ball and repeat.
- Your goal is to throw the ball as high and far as you can using an explosive movement.
Forward Through the Legs
- This is sometimes called the “granny” throw as it simulates the underhand free-throw technique used in past decades by basketball players.
- Stand facing the direction of the throw with feet slightly wider than shoulder-width, knees slightly flexed and MD ball directly over the head with arms straight.
- Set the abs and then use the following procedures: 1) squat down while swinging the ball down between the legs; 2) reverse the movement by extending the hips, legs, back and and arms and throw the ball up and out forward.
- Your goal is to throw the ball as high and as far forward as possible using explosive movements.
Squat and Throw
- Stand with feet shoulder-width apart, knees slightly flexed and holding a MD ball at chest height.
- Set the abs and then use the following procedures: 1) squat down; 2) extend the hips, legs, back and arms to push the ball up and forward.
- Your goal is to throw (push) the ball as high and as far as you can.
- Pick up the ball and repeat.
Solo MD Ball Sit-up and Twist
- Start by sitting in a straddle position with the knees bent about 45 degrees.
- Hold a MD ball with both arms extended directly overhead.
- Set the abs and then sit-up and twist while touching the ball to the floor outside one leg.
- Return to the starting position sit-up and twist to opposite side and touch the ball to the floor outside the opposite leg.