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*Medicine Balls are excellent to learn and reinforce throwing mechanics, from the ground up the chain to the release.
Medicine Ball / Core Training
Sandra Fowler
University of Michigan
University
of Michigan
Assistant Track & Field Coach
Email‐ [email protected]
Phone‐ 734‐274‐1315(cell)
734‐936‐8044
*Medicine Balls will reinforce the proper weight shift from the rear leg / foot to the front (similar to the blocking action in the throws).
Important components to medicine ball training
*Balance
*Neuromuscular conditioning
*Specific throwing strength and speed
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Power, by definition is the ability to create strength quickly, or the ability to develop force over a distance as fast as possible. “Time is critical”
Medicine ball conditioning helps g
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develop specific muscle tendon strength for throwing while reinforcing the proper mechanics from the ground of the throwing chain to the release.
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Plyometrics (a part of medicine ball training) improve body dynamics through resistive exercises. Plyometrics improve upper body and trunk power by utilizing weighted medicine balls.
The key is to emphasize the specific movement patterns that reinforce the technique in the throws.
Guidelines for Medicine Ball Training:
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Athletes should do a complete warm up and warm down.
Explain the procedure for each exercise and the emphasis behind the movement.
Medicine ball exercises should be done prior to high intensity work loads.
Begin exercises with less dynamic / explosive exercises and progress to heavier more explosive and dynamic exercises
heavier more explosive and dynamic exercises.
Exercises should match the movement patterns of the throws.
Alternate body parts with each exercise (upper body, torso, lower body).
Incorporate varied weight medicine balls (light, medium, heavy).
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Technique Aspects:
*Complete throws to full extension of arms.
*Standing exercises, make sure feet are planted prior to beginning to throw the ball.
*Always use full range of motion in the correct sequence for each exercise.
*Maintain technique‐ Do not sacrifice control or technique for distance.
Demonstration of Med Balls
Medicine Ball Training Exercises:
General and Specific Body Conditioning:
Overheads
Standing Twists
Front Releases
Sit Up, Catch Release
Knee Raise with Medicine Ball (seated, lying)
Seated Twists
Demonstration of Med Balls
Demonstration of Med Balls
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Demonstration of Med Balls
Torso Specific Training:
Big Circles
Prone Raises (front, side to side)
Overhead Figure 8’s
H.A.H. Throws (right side, center, left side)
Standing oblique toss (3 tap throw)
Down the line & Across
Seated Oblique Twists
Medicine Ball Leg Lift (Seated, lying)
Throw Specific Releases:
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Chest Series (4 exercises)
Overhead Release
Seated Shot Put
Kneeling Discus Release
Kneeling Overhead
Kneeling Chest Pass
Kneeling Front Release
Discus Release (stand, Turn &
Discus Release (stand, Turn & Throw)
Core Training
*For Track & Field the relationship between core strength and speed must be trained consistently throughout the year and within the training cycle. *The core system of muscles are those muscles in the trunk and pelvis areas. This is also where the body’s center of gravity is located.
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Slammers
Rotational Release
Rotational Wall Touch
Wall Throws (straight arm, bent arm)
Rotate & Throw
Step & Throw
Explosives (squat position, alternate position)
Explosive to overhead
Explosive to Front Release
Setters (alternate position)
*Movement begins at the core then progresses out. to the limbs.
*Major muscle groups of the shoulder, arms and legs attach to the pelvic area and / or the spin (core). *Greater core strength increases the stability of the spine and improves body control and balance.
This is also critical for the transfer of energy from large muscles to small muscles during throwing movements. Thus this will provide for more stability for the actions of the peripheral muscles of the shoulder arms and legs.
*Stronger core muscles can better stabilize the spine and pelvis.
*By strengthening the core overall body balance will be increased during throwing movements.
*Proprioception is a key for the nervous system to instantly determine the position in space of all the limbs and other components of the body, and help the brain make the correct neuromuscular adjustment.
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Bows and toes exercises
Tips for Core Training:
*Train with movements that closely resemble the movement pattern of throwing.
*Use movement patterns that use all planes and that also reinforce diagonal and rotational movements.
*Balance exercises should be incorporated because without optimal balance the athlete cannot produce optimal force and power.
*Explosive power movements should be emphasized as throwing movements require explosive power.
Bridges
Stability Ball
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Exercises:
• Core Exercises:
• Floor
• Bows & Toes (floor, Feet on Stability ball)
• Bridge Right
• Bridge Left
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• Supine Bridge
• Planks
• Weight can be added for more resistance
“Superman”
• Stability Ball
• Hip Lifts (2 legs, single leg)
• Pike Movements (2 legs, single leg)
• Stability / Medicine Ball Throw Backs
Throw Backs
• Push Ups ( legs on ball, Toes on ball)
• One leg Stability Squat
• Isolation Squat
Hip Raises
Sandy Fowler
Assistant Coach Pan Am Games 2011
*Assistant Coach‐IAAF World Championship‐
USA, 1993
Assistant Coach
Coach‐ Sydney Olympics
Sydney Olympics‐ USA, 2000
USA 2000
*Assistant
*Head Women’s Coach‐ IAAF World Championship‐ USA, 2005
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