fitness ball

Product Description

medicine ball

• Always ensure the athletes carry out a thorough warm up and cool down
• Before starting a session, explain the procedures for each exercise with your athletes
• Partners who feed the medicine ball on certain exercises should be well drilled on what is required
• Medicine ball exercises must precede high intensity work
• Start sessions with lighter less dynamic exercises, then progress to heavier exercises
• The program should have exercises that match the pattern of movements of the sport
• Plan the program to exercise alternate body parts (legs, upper body, torso)
• You will need to have a number of different weights of ball available - heavy, medium and light
• Initially, athletes should use a light weight ball and gradually progress to heavier ones
• Check there is sufficient space (including ceiling height) and that the structure of the walls are safe if any rebounding exercises are used
• Maintain good discipline as medicine balls can be dangerous if used incorrectly
• An effective work-out with medicine balls can be achieved in about *0 to *0 minutes, if the athlete works efficiently
• Quality of movement is more beneficial than quantity of exercise repetitions or sets

• Complete throws with full extension of the arms
• On standing exercises plant feet before beginning to throw the ball
• Always use the full joint range in the correct sequence in carrying out each exercise
• Maintain technique - do not sacrifice control for distance
• Inexperienced athletes should not take the ball too far back behind the head when carrying out overhead throws
• When picking a ball, ensure the knees are bent and the back is kept straight
• When carrying out exercises lying on your back, ensure the lower back always remains in contact with the surface
• Prior to a catch, ensure you:
  • keep arms extended
  • keep hands together
  • keep eyes on the ball
  • reach out to meet the ball prior to making contact
  • do not attempt to catch balls thrown wildly