Bigger Balls for a Commanding Core

Some good tips from NSCA...

Bigger Balls for a Commanding Core

Medicine balls (MBs) are weighted balls of varying sizes that can be used in a variety of different ways to increase the intensity of a workout and allow your tactical athlete to move in a more functional manner (e.g., adding rotation to standard exercises).

As experts have come to realize that all movement begins from the core (e.g., sitting up, standing, running, lifting, etc.), the use of MBs to strengthen these muscles has become increasingly popular over recent decades. The drills in this article feature a series of rotational MB drills that begin from a seated position and progress to standing positions (i.e., simple to more challenging and complex drills).

1. Sit on the ground holding a MB with your back toward a wall (see Fig. 1)
   
   

   Fig.1 Seated Rotational Toss: Starting Position

2. Extend both arms so the MB is held away from the body
3. Rotate the torso (not shoulders) as far to one side as possible and throw the ball against the wall behind you (see Fig. 2).Catch the ball off the rebound and complete 10 reps to the same side
   
   

   Fig.2 Seated Rotational Toss: Rotating Position

4. Repeat 10 reps of the exercise to the opposite side

Note: this exercise can be done with a partner positioned back to back, catching the MB and throwing it back.

Progressions

Progress rotational MB throws from:

• Seated position
• Kneeling position (see Fig. 3)
  
  

  Fig.3 Kneeling Rotational Toss: Starting Position

• Standing position (see Fig. 4)
  
  

  Fig.4 Standing Rotational Toss: Starting Position

As the tactical athlete progresses in their ability to complete this drill, incorporate the following progressions as well:

• Increase the weight/size of the MB
• Use one arm only with a MB that has a handle
• Use a MB with a rope to alter the forces and dynamics of the drill

Summary
This is an easy and effective way to add a rotational component to any tactical training program. Focusing on an explosive throwing action will develop the rotational power of your tactical athlete.

Original Title: . Rotational medicine ball exercise progression.
Author: Mark Roozen MEed, CSCS*D, NSCA-CPT, FNSCA
Publication: NSCA TSAC REPORT . 10: 5-6, 2009.