Medicine Ball Power Exercises

• Stand 8-10 feet from a solid cement wall
• Drive off the back foot, step towards the wall
• Drive your chest forwards, let the med ball trail to the back hip
• When the front foot hits the ground, heave the ball in a straight line, hit the wall at center of gravity (waist high)
• Follow through with a step
• Catch the ball on one bounce and repeat 10 times
• Stand with your back 10-12 feet from a solid cement wall
• Drive off the back foot, step towards the wall, rotate front foot toes to the wall
• Rotate towards the wall, drive second step directly towards the wall, drive chest forwards, let the medicine ball trail to the back hip
• Stand 6-8 feet from a solid cement wall
• Hold the ball at forehead, NEVER LET THE BALL PASS BEHIND THE HEAD
• Drive off of the back foot, step towards the wall, make sure every movement is forward towards the target
• Guide the ball, push using the arms so it hits the wall about 1 foot off the ground
• With feet planted in an athletic position, stand so back is about 5cm off of the wall
• Rotate the ball from side to side as fast as fast as possible
• Accelerate the ball across body as fast as possible, decelerate the ball and touch it softly on the wall accelerate it as fast as possible to the opposite side
• Keep head as stationary as possible, be careful not to hit elbow on the wall through rotation
• Stand with feet planted in an athletic position, stand so back is about 5cm off of the wall
• From a squat position, stand and reach to one side touching the ball to the wall as high as possible
• Return to squat position and repeat on the opposite side
• Repeat as quickly as possible
• Start with feet planted in a squat position with the ball touching the ground
• In an explosive mot...