[QUIKAZHELL]

QUIKAZHELL on September 17, 2003 at 12:26 am #8587

Its my second week of GPP today im doing ext tempo (10×100) 30 sec rest on grass follweded by hurdle mobility and then i would like to incorporate med ball tosses what would you suggest doing?
Please be as specific as possible.

[9000]

9000 on September 17, 2003 at 1:28 am #22318

what bout this:
100y (on grass and barefoot) to a waiting med ball which is tossed 25 times. then 100y back. and rest 1 min.
the tosses are upper chest tosses and lower back tosses.
-the upper chest tosses are at a moderate to upper pace.
-the lower back tosses are feet shoulder width apart, chest up and the catching of the ball is low around mid shin or even slightly lower.
-the throws alternate so one set is upper, the next is lower and so on
this has really helped me address issue on running relaxed espeically after the tosses and you do that 100y back.
the weight of the ball used is 10lb initally but you can vary the weight based on needs/accesibility

[pete]

pete on September 17, 2003 at 4:24 am #22319

400stud led me to this:
https://138.9.1.58/athleticperformance/exercise%20videos/Ab%20exercise%20videos/medicine_ball_exercises.htm

[Mike Young]

Mike Young on September 17, 2003 at 8:25 am #22320

Here's one of my medball routines. I'm sure many of the exercises will sound unfamiliar.

Standing Shoulder (L & R)
Back Toss
Kneeling Good Morning
Medial Kicks (L & R)
Hip Toss (CW-CCW)
Kneeling OH Forward
Lateral Kicks (L & R)
Kneeling OHB Exchange
Leg Ad-Abs
Hurdle Reach (L & R)
Prone OH Back
L-Overs

I also have a general endurance circuit that incorporates medball exercises with sprint drills and accelerations.

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on September 17, 2003 at 8:36 am #22321

Mike,
thanx but those exersises are in Japanese to me. I would have said chinese but i actually took Chinese for my foreign language last semester.
Can you tell us about your general endurance circuit that incorporates medball exercises with sprint drills and accelerations.

Thanx:tumble:

[Mike Young]

Mike Young on September 17, 2003 at 8:57 am #22322

The general endurance circuit goes through the following cycle 10x:

1. med ball exercise for 15 reps
2. 30m of sprint drill or dynamic flexibility locomotive movement
3. 30m acceleration back to the start point

ELITETRACK Founder

[dma1973]

dma1973 on September 17, 2003 at 9:05 am #22323

I have a range of about 40 medicine ball exercises. I tend to choose between 5 and 10.

Medicine Balls can either be used for power or endurance.

I tend to because of this if I am after endurance workout, the ball doesn't leave my hand. It works for.

[pete]

pete on September 18, 2003 at 2:04 am #22324

[i]Originally posted by mike[/i]
Here's one of my medball routines. I'm sure many of the exercises will sound unfamiliar.

Standing Shoulder (L & R)
Back Toss
Kneeling Good Morning
Medial Kicks (L & R)
Hip Toss (CW-CCW)
Kneeling OH Forward
Lateral Kicks (L & R)
Kneeling OHB Exchange
Leg Ad-Abs
Hurdle Reach (L & R)
Prone OH Back
L-Overs

I also have a general endurance circuit that incorporates medball exercises with sprint drills and accelerations.

I actually could not recognize any except kneeling good morning. Could you please explain some when you get the chance?