Transcript Document

Middle School
Medicine Ball
Drill #2
EXERCISE 1: High Back Touch
STARTING POSITION: Regular stance. Arms forward down.
CADENCE: Slow
MOVEMENT:
1.
Raise straight arms overhead.
2.
Bend elbows rearward.
3.
Repeat count 1.
4.
Return to starting position.
Toes forward
EXERCISE 2: Modified Body Twist
STARTING POSITION: Supine position, knees bent w/ball
between knees. Ankles crossed. Arms to side w/palms up.
Head on ground.
CADENCE: Slow
MOVEMENT:
1.
Bring knees toward left elbow.
2.
Return to starting position.
3.
Bring knees toward right elbow.
4.
Return to starting position.
Fingers and thumbs extended and joined.
EXERCISE 3: Rear Lunge, Forward Push
STARTING POSITION: Regular stance. Arms high set.
CADENCE: Slow
MOVEMENT:
1.
Step back with left leg to lunge and push forward.
2.
Return to starting position.
3.
Repeat count 1 with right leg to rear.
4.
Return to starting position.
Fingers spread.
Heel up.
Toes forward.
EXERCISE 4: Front High Angle Push
STARTING POSITION: Regular stance. Arms low set.
CADENCE: Slow
MOVEMENT:
1.
Push left high angle.
2.
Return to starting position.
3.
Push right high angle.
4.
Return to starting position.
Look at ball.
EXERCISE 5: Side Toe Touch
STARTING POSITION: Regular stance. Arms overhead.
CADENCE: Slow
MOVEMENT:
1.
Bend left toward outside of left foot.
2.
Return to starting position.
3.
Bend right toward outside of right foot.
4.
Return to starting position.
EXERCISE 6: Forward Lunge, Overhead Press
STARTING POSITION: Regular stance. Arms high set.
CADENCE: Slow
MOVEMENT:
1.
Step forward with left leg to lunge and push overhead.
2.
Return to starting position.
3.
Repeat count 1 with right leg forward.
4.
Return to starting position.
EXERCISE 7: Supine Overhead Lift
STARTING POSITION: Supine with arms straight up and knees
bent. Feet forward at shoulder distance. Head on ground.
CADENCE: Slow
MOVEMENT:
1.
Lower arms overhead.
2.
Return to starting position.
3.
Repeat count 1.
4.
Return to starting position.
Fingers stretched.
Feet shoulder distance, toes forward.
EXERCISE 8: Bent Knee V-Up
STARTING POSITION: Rear leaning seated w/hands on floor
slightly to rear. Fingers spread and forward. Ball between bent
knees. Ankles crossed.
CADENCE: Slow
MOVEMENT:
1.
Bring knees toward chest.
2.
Return to starting position.
3.
Repeat count 1.
4.
Return to starting position.
Fingers forward
and spread.
EXERCISE 9: Side Squat, Overhead Press
STARTING POSITION: Regular stance. Arms forward down.
CADENCE: Slow
MOVEMENT:
1.
Step wide left. Toes forward. Raise arms to high set.
2.
Press overhead and squat to comfort zone.
3.
Return to count 1.
4.
Return to starting position.
5.
Step wide right. Toes forward. Raise arms to high set.
6.
Press overhead and squat to comfort zone.
7.
Return to count 5.
8.
Return to starting position.
EXERCISE 10: Rear High Angle Push
STARTING POSITION: Regular stance. Arms high set.
CADENCE: Slow
MOVEMENT:
1.
Turn left rear and push to high angle.
2.
Return to starting position.
3.
Turn right rear and push to high angle.
4.
Return to starting position.
Toes Forward
EXERCISE 11: Swimmer
STARTING POSITION: Prone position w/ arms forward.
Head off ground looking at hands. Feet together.
CADENCE: Slow
MOVEMENT:
1.
Lift arms and legs off ground.
2.
Return to starting position.
3.
Repeat count 1.
4.
Return to starting position.
EXERCISE 12: Side Lunge, Overhead Press
STARTING POSITION: Regular stance. High Set.
CADENCE: Slow
MOVEMENT:
1.
Lunge left and press overhead.
2.
Return to starting position.
3.
Repeat count 1 to right.
4.
Return to starting position.