Medicine Ball: Part 2

Key Points

• Exercise Focus:
  Develops power, bracing strength, and dynamic movement, mimicking quick reactions at the net.
• Movement Mechanics:
  Start in a squat position with straight arms holding the ball. Jump up, swing the ball upward, then quickly slam it downward while catching it between the legs. Aim to catch the ball as high as possible.
• Key Technique:
  Land softly by bending the knees immediately to absorb impact. Maintain straight posture, bracing through the torso and engaging the legs.
• Key Points:
  Focus on explosive upward movement, controlled landing, and strong bracing. This exercise enhances power transfer and stability, particularly useful for quick reactions in pickleball.
• Exercise Focus:
  Builds lateral hip strength, glute, and hamstring activation; enhances power and dynamic movement.
• Technique:
  Step out to the side while pressing the ball 45 degrees out from the load bearing leg.
  Keep feet parallel, inside leg straight, and maintain a straight upper body.
  Drive back dynamically using the working leg.
• Progression:
  Start slow to focus on form, then add explosive power to the movement.
• Exercise Focus:
  Combines alternating lunges with medicine ball arcs for power, balance, and load transfer training.
• Technique:
  Drive up explosively through the legs, maintaining a straight back.
  Land with balance and stability, resisting shifts from the ball's movement.
  Perform alternating lunges while keeping arms straight and swinging the ball in an arc overhead.
• Progression:
  Start at 50% speed to focus on form, then increase intensity for explosive power.