R.C. Medicine Ball Workout with Partner (explained
A) Shuttle Run - One person / One Med ball / 4 lines each 20 feet apart heading out away from the starting line. Pick up the ball and run to 1st line. Drop the Ball on line, Sprint back to Start line and then Back out to retrieve ball left on 1st line. Pick up ball and run back to start line and then out to 2nd line. Sprint back to start line AND Back out to ball on the 2nd line. Repeat for Lines 3 & 4. Recover as Partner Completes.
B) Partner Agility Passes - (2 Persons with One Med Ball)
1) Side Shuffle : Facing each other you're both going to slide your feet (without overlaping) in the same direction toward a marker approximately 40 yds away. While sliding / shuffling your feet you're going to chest pass your med ball back and forth. Try to stay about 6'-10' apart from your partner and be sure to slightly "lead" each other with each pass. When you arrive at your marker simply stop and reverse direction back toward your starting point. Rest for 30 sec's and repeat once more.
2) Forward and Backward Run : Again facing each other approx. 6'-10' apart but this time one person will have their back to the marker and the other will be facing it. One of you will have to backpedal while the other runs forward as you pass the ball back and forth. When you arrive at the marker you simply stop and reverse direction back toward the start. Rest for 30 sec's and repeat once more.
C) Leap Frogs and Twisting Lunges : One person / One Med Ball
- Set a Marker approx. 40 yds from your start point. You're going to Leap Frog out to that marker and then Walking Lunge back with a torso twist. For the leap frogs you're going to point both feet outward at 45 degrees and spread your stance nice and wide. While holding your med ball at chest level you're going to drop down into a deep squat while keeping both elbows tucked tightly inside of both thighs. Simultaneously you're going to explosively jump up and press the med ball forward so that you leap upward and forward (utilizing the momentum of the ball) while covering the maximum distance possible. Hold onto the ball. Land softly. Repeat to marker. At the marker you'll turn around and face your starting point. Standing tall with the med ball in both hands you're going to position the ball on the front of your right hip. Simultaneously as your left leg begins to lunge forward you're going to move the med ball in a high arcing motion out in front and across your body. As your left foot touches down the med ball passes over that leg and ends it's trajectory just outside of the left knee. Now repeat this same arcing motion as the right leg begins to lunge forward.
** During both the Leap Frogs and Lunges your goal is to move in a very dynamic and fluid motion forward while allowing the momentum of the med ball to carry you toward your destination.
D) Explosive Back Toss - 2 Persons with One Med Ball Stand facing your partner approx. 20 yds apart from each other. The person with med ball is going to turn 180 degrees so that his/her back is to their partner. Holding the ball in both hands at waist level with arms hanging down you're going to drop down into a deep squat with legs outside shoulder width. As you explode upward your arms propel the med ball up, over and behind you in a high backward arcing trajectory toward your waiting partner. Once the ball safely touches down your partner duplicates the proceeding for a total of 3 sets of 6 reps each. Take 60 sec's recovery between each set.
E) Explosive Push Press - 2 Persons with One Med Ball
- Stand facing partner approx. 10 yd's apart. The person with the med ball is going to perform a "Leap Frog" but this time they're going to fully press and release the ball in a high forward arcing trajectory forward toward their awaiting partner. Complete 3 sets of 6 reps for each person. Take 60 sec's recovery between each set.
F) Med Ball Passes Kneeling / Standing or on Single Leg - 2 Persons with one Ball
1) Chest Passes from 6'-10' apart (Quickly)
2) Shovel Passes " " " " x 5 reps ea. side
3) Side Passes " " " " x 5 reps ea. side
4) Recovery x 60 sec's
** For all passes keep core tight and get rid of med ball quickly. Shovel passes are from the hip but shoulder and hips stay square with target. Side pass is actually a lateral pass to partner who is also facing the same direction... after 5 reps you both turn 180 degrees for the 2nd 5 reps... Keep shoulders over hips.
G) Push-Up and Sit-Up Passes - 2 Persons with One Med Ball
1) For Push-Up Passes Kneel approx. 6' feet apart from and facing your partner. Hold the med ball at chest level and pass it directly across to your waiting partner. As you release the ball forward allow your momentum to carry you down into a kneeling Push-Up. Explosively press yourself right back up into a kneeling position and prepare to receive the med ball pass from your partner. Alternate back and forth with partner for 6-10 reps each before moving immediately on to...
2) Sit-Up Passes you're going to sit facing your partner and interlock your feet with knees bent. Holding the med ball above your head (or at chest level) recline in a controlled manner until your shoulders contact the ground. Explosively sit-up and at the top of the movement pass the med ball across to your partner... preferably over her head making her controlled recline (the eccentric phase) more difficult. Alternate back and forth for 6-10 reps each before immediately returning to Push-Up Passes.
* Repeat for 3-5 Consecutive Super Sets with No Rest.
H) Good Mornings with Shoulder Press - One person with One Ball
- Ball held at chest level (Clavicle) with elbows up and pointing outward. Shoulders back, head up, knees very slightly bent with feet inside shoulder width. Eyes stay focused on object in front of you as you bend forward at the waist until torso is nearly parallel to the ground. Raising up in the opposite direction the ball remains firmly in place until fully standing and then it is pressed directly upward, over the head.
*** Alternate with Partner after each complete set.
*** 3-5 sets of 10 reps
B) Partner Agility Passes - (2 Persons with One Med Ball)
1) Side Shuffle : Facing each other you're both going to slide your feet (without overlaping) in the same direction toward a marker approximately 40 yds away. While sliding / shuffling your feet you're going to chest pass your med ball back and forth. Try to stay about 6'-10' apart from your partner and be sure to slightly "lead" each other with each pass. When you arrive at your marker simply stop and reverse direction back toward your starting point. Rest for 30 sec's and repeat once more.
2) Forward and Backward Run : Again facing each other approx. 6'-10' apart but this time one person will have their back to the marker and the other will be facing it. One of you will have to backpedal while the other runs forward as you pass the ball back and forth. When you arrive at the marker you simply stop and reverse direction back toward the start. Rest for 30 sec's and repeat once more.
C) Leap Frogs and Twisting Lunges : One person / One Med Ball
- Set a Marker approx. 40 yds from your start point. You're going to Leap Frog out to that marker and then Walking Lunge back with a torso twist. For the leap frogs you're going to point both feet outward at 45 degrees and spread your stance nice and wide. While holding your med ball at chest level you're going to drop down into a deep squat while keeping both elbows tucked tightly inside of both thighs. Simultaneously you're going to explosively jump up and press the med ball forward so that you leap upward and forward (utilizing the momentum of the ball) while covering the maximum distance possible. Hold onto the ball. Land softly. Repeat to marker. At the marker you'll turn around and face your starting point. Standing tall with the med ball in both hands you're going to position the ball on the front of your right hip. Simultaneously as your left leg begins to lunge forward you're going to move the med ball in a high arcing motion out in front and across your body. As your left foot touches down the med ball passes over that leg and ends it's trajectory just outside of the left knee. Now repeat this same arcing motion as the right leg begins to lunge forward.
** During both the Leap Frogs and Lunges your goal is to move in a very dynamic and fluid motion forward while allowing the momentum of the med ball to carry you toward your destination.
D) Explosive Back Toss - 2 Persons with One Med Ball Stand facing your partner approx. 20 yds apart from each other. The person with med ball is going to turn 180 degrees so that his/her back is to their partner. Holding the ball in both hands at waist level with arms hanging down you're going to drop down into a deep squat with legs outside shoulder width. As you explode upward your arms propel the med ball up, over and behind you in a high backward arcing trajectory toward your waiting partner. Once the ball safely touches down your partner duplicates the proceeding for a total of 3 sets of 6 reps each. Take 60 sec's recovery between each set.
E) Explosive Push Press - 2 Persons with One Med Ball
- Stand facing partner approx. 10 yd's apart. The person with the med ball is going to perform a "Leap Frog" but this time they're going to fully press and release the ball in a high forward arcing trajectory forward toward their awaiting partner. Complete 3 sets of 6 reps for each person. Take 60 sec's recovery between each set.
F) Med Ball Passes Kneeling / Standing or on Single Leg - 2 Persons with one Ball
1) Chest Passes from 6'-10' apart (Quickly)
2) Shovel Passes " " " " x 5 reps ea. side
3) Side Passes " " " " x 5 reps ea. side
4) Recovery x 60 sec's
** For all passes keep core tight and get rid of med ball quickly. Shovel passes are from the hip but shoulder and hips stay square with target. Side pass is actually a lateral pass to partner who is also facing the same direction... after 5 reps you both turn 180 degrees for the 2nd 5 reps... Keep shoulders over hips.
G) Push-Up and Sit-Up Passes - 2 Persons with One Med Ball
1) For Push-Up Passes Kneel approx. 6' feet apart from and facing your partner. Hold the med ball at chest level and pass it directly across to your waiting partner. As you release the ball forward allow your momentum to carry you down into a kneeling Push-Up. Explosively press yourself right back up into a kneeling position and prepare to receive the med ball pass from your partner. Alternate back and forth with partner for 6-10 reps each before moving immediately on to...
2) Sit-Up Passes you're going to sit facing your partner and interlock your feet with knees bent. Holding the med ball above your head (or at chest level) recline in a controlled manner until your shoulders contact the ground. Explosively sit-up and at the top of the movement pass the med ball across to your partner... preferably over her head making her controlled recline (the eccentric phase) more difficult. Alternate back and forth for 6-10 reps each before immediately returning to Push-Up Passes.
* Repeat for 3-5 Consecutive Super Sets with No Rest.
H) Good Mornings with Shoulder Press - One person with One Ball
- Ball held at chest level (Clavicle) with elbows up and pointing outward. Shoulders back, head up, knees very slightly bent with feet inside shoulder width. Eyes stay focused on object in front of you as you bend forward at the waist until torso is nearly parallel to the ground. Raising up in the opposite direction the ball remains firmly in place until fully standing and then it is pressed directly upward, over the head.
*** Alternate with Partner after each complete set.
*** 3-5 sets of 10 reps
