Instructions
Preparation
- Stand holding medicine ball with hands on each side of ball. Raise ball above head with arms bent. Raise one foot up off floor.
Execution
- Keeping one foot off of floor, lower ball to top of foot by bending over at hip while pulling elevated leg back. Bend supporting knee slightly while reaching down and placimg ball on foot. Immediately lift ball in opposite path. Stand upright while raising ball above head. Continue to raise and lower ball on one leg. Repeat by performing movement on opposite leg.
Comments
- Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. If hip (ie: hamstrings) are sufficiently flexible spine may remain straight with no articulation (static).
Classification
Utility: Plyometric Mechanics: Compound Force: Pull
Force (Articulation)
Dynamic
- Hip
- Knee
- Shoulder
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)
- Extension (see notes)
Static
- Spine (Thoracic, Lumbar)
- Hip