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Middle School Medicine Ball Drill #2

Middle School Medicine Ball Drill #2. EXERCISE 1: High Back Touch STARTING POSITION: Regular stance. Arms forward down. CADENCE: Slow MOVEMENT: Raise straight arms overhead. Bend elbows rearward. Repeat count 1. Return to starting position. Toes forward.

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Middle School Medicine Ball Drill #2

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  1. Middle School Medicine Ball Drill #2

  2. EXERCISE 1: High Back Touch • STARTING POSITION: Regular stance. Arms forward down. • CADENCE: Slow • MOVEMENT: • Raise straight arms overhead. • Bend elbows rearward. • Repeat count 1. • Return to starting position. Toes forward

  3. 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: • Bring knees toward left elbow. • Return to starting position. • Bring knees toward right elbow. • Return to starting position. Fingers and thumbs extended and joined.

  4. EXERCISE 3: Rear Lunge, Forward Push • STARTING POSITION: Regular stance. Arms high set. • CADENCE: Slow • MOVEMENT: • Step back with left leg to lunge and push forward. • Return to starting position. • Repeat count 1 with right leg to rear. • Return to starting position. Fingers spread. Heel up. Toes forward.

  5. EXERCISE 4: Front High Angle Push • STARTING POSITION: Regular stance. Arms low set. • CADENCE: Slow • MOVEMENT: • Push left high angle. • Return to starting position. • Push right high angle. • Return to starting position. Look at ball.

  6. EXERCISE 5: Side Toe Touch • STARTING POSITION: Regular stance. Arms overhead. • CADENCE: Slow • MOVEMENT: • Bend left toward outside of left foot. • Return to starting position. • Bend right toward outside of right foot. • Return to starting position.

  7. EXERCISE 6: Forward Lunge, Overhead Press • STARTING POSITION: Regular stance. Arms high set. • CADENCE: Slow • MOVEMENT: • Step forward with left leg to lunge and push overhead. • Return to starting position. • Repeat count 1 with right leg forward. • Return to starting position.

  8. 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: • Lower arms overhead. • Return to starting position. • Repeat count 1. • Return to starting position. Fingers stretched. Feet shoulder distance, toes forward.

  9. 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: • Bring knees toward chest. • Return to starting position. • Repeat count 1. • Return to starting position. Fingers forward and spread.

  10. EXERCISE 9: Side Squat, Overhead Press • STARTING POSITION: Regular stance. Arms forward down. • CADENCE: Slow • MOVEMENT: • Step wide left. Toes forward. Raise arms to high set. • Press overhead and squat to comfort zone. • Return to count 1. • Return to starting position. • Step wide right. Toes forward. Raise arms to high set. • Press overhead and squat to comfort zone. • Return to count 5. • Return to starting position.

  11. EXERCISE 10: Rear High Angle Push • STARTING POSITION: Regular stance. Arms high set. • CADENCE: Slow • MOVEMENT: • Turn left rear and push to high angle. • Return to starting position. • Turn right rear and push to high angle. • Return to starting position. Toes Forward

  12. EXERCISE 11: Swimmer • STARTING POSITION: Prone position w/ arms forward. • Head off ground looking at hands. Feet together. • CADENCE: Slow • MOVEMENT: • Lift arms and legs off ground. • Return to starting position. • Repeat count 1. • Return to starting position.

  13. EXERCISE 12: Side Lunge, Overhead Press • STARTING POSITION: Regular stance. High Set. • CADENCE: Slow • MOVEMENT: • Lunge left and press overhead. • Return to starting position. • Repeat count 1 to right. • Return to starting position.

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