Medicine Ball MIT Routine
A) Shuttle Run with One Ball on either a B-Ball court, Football Field, or any other "Lined" surface.
1) You're going to carry the medicine ball with you from your starting line, while running at a quick pace, out to the first line and place the ball down on the line.
2) Next you're going to sprint back to your starting line and then also back out to the first line where you left the ball.
3) Once you've retrieved the med ball you're going to carry it back to the start line and then all the way out to the second line which will be further out than the first and deposit the ball there.
4) Again you're going to sprint back to the start line and return sprint back out to the med ball.
5) Now you simply need to repeat this twice more, each time reaching and depositing your medicine ball at a further marker/line.
B) Single Arm Medicine Ball Presses and throws with Alternating Foot Work.
1) 2 Consecutive Sets of right arm/right leg back explosive shoulder press/toss for height and distance (You'll either be throwing against a wall or into the distance and having to chase after your throw)
2) 2 Consecutive Sets of left arm/left leg back same as previous 2 sets
(The 4 previous unilateral throwing sets can also be performed explosively forward with the emphasis on pressing primarily with the chest instead of the shoulder. The difference would be throwing a shot put as opposed to a punch.)
C) Standing 2 Handed Smash forward followed immediately by a Back Toss coming out of the deep squat position.
- 3 Sets of 6 reps each exercise with 60 seconds rest between each set.
*Make sure you sprint over to the ball once you've thrown it and immediately commence your next smash/back toss rep
D) Medicine Ball Leap Frogs immediately followed by Walking/Twisting Lunges.
- 4 Sets of X amount of Leap Frogs (Set a target distance of between 45 and 90 feet) to set a point and then return with Walking/ Twisting Lunges back to your starting point. Down and back counts as one complete set. After each set rest 60 to 90 seconds before beginning the next one.
*** For the Walking/Twisting Lunge your holding the medicine ball in both hands but "ARCING" it out in front of you..reaching out over your lead forward lunging leg. The med ball actually leads your body forward into each lunge but be sure to keep the torso "up tall" with the shoulders over top of the hips throughout each repetition.
E) Medicine Ball Core Circuit (5 Complete Rounds of 30 seconds each exercise without stopping for a Total of 15 Minutes)
1) Supine Position Wide Leg Sit-Ups (with Ball Held above the head throughout)
2) Seated ABC Slams (seated with legs spread explosively slam ball to left side, between legs, to right side and back to left)
3) Jump Rope (as fast as possible)
4) Standing Woodchops
5) Standing twists (either with arms extended and elbows slightly bent or with ball at chest and elbows bent but held high)
6) Good mornings (with ball held at chest, head up, shoulders back, arc in back legs slightly bent while bending forward at the waist and pressing the hips back-return to standing)
1) You're going to carry the medicine ball with you from your starting line, while running at a quick pace, out to the first line and place the ball down on the line.
2) Next you're going to sprint back to your starting line and then also back out to the first line where you left the ball.
3) Once you've retrieved the med ball you're going to carry it back to the start line and then all the way out to the second line which will be further out than the first and deposit the ball there.
4) Again you're going to sprint back to the start line and return sprint back out to the med ball.
5) Now you simply need to repeat this twice more, each time reaching and depositing your medicine ball at a further marker/line.
B) Single Arm Medicine Ball Presses and throws with Alternating Foot Work.
1) 2 Consecutive Sets of right arm/right leg back explosive shoulder press/toss for height and distance (You'll either be throwing against a wall or into the distance and having to chase after your throw)
2) 2 Consecutive Sets of left arm/left leg back same as previous 2 sets
(The 4 previous unilateral throwing sets can also be performed explosively forward with the emphasis on pressing primarily with the chest instead of the shoulder. The difference would be throwing a shot put as opposed to a punch.)
C) Standing 2 Handed Smash forward followed immediately by a Back Toss coming out of the deep squat position.
- 3 Sets of 6 reps each exercise with 60 seconds rest between each set.
*Make sure you sprint over to the ball once you've thrown it and immediately commence your next smash/back toss rep
D) Medicine Ball Leap Frogs immediately followed by Walking/Twisting Lunges.
- 4 Sets of X amount of Leap Frogs (Set a target distance of between 45 and 90 feet) to set a point and then return with Walking/ Twisting Lunges back to your starting point. Down and back counts as one complete set. After each set rest 60 to 90 seconds before beginning the next one.
*** For the Walking/Twisting Lunge your holding the medicine ball in both hands but "ARCING" it out in front of you..reaching out over your lead forward lunging leg. The med ball actually leads your body forward into each lunge but be sure to keep the torso "up tall" with the shoulders over top of the hips throughout each repetition.
E) Medicine Ball Core Circuit (5 Complete Rounds of 30 seconds each exercise without stopping for a Total of 15 Minutes)
1) Supine Position Wide Leg Sit-Ups (with Ball Held above the head throughout)
2) Seated ABC Slams (seated with legs spread explosively slam ball to left side, between legs, to right side and back to left)
3) Jump Rope (as fast as possible)
4) Standing Woodchops
5) Standing twists (either with arms extended and elbows slightly bent or with ball at chest and elbows bent but held high)
6) Good mornings (with ball held at chest, head up, shoulders back, arc in back legs slightly bent while bending forward at the waist and pressing the hips back-return to standing)