Middle School Medicine Ball

Drill #2

Middle School Medicine Ball

Drill #2

EXERCISE 1: High Back TouchSTARTING POSITION: Regular stance. Arms forward down.CADENCE: Slow MOVEMENT:1. Raise straight arms overhead.2. Bend elbows rearward.3. Repeat count 1.4. Return to starting position.

Toes forward

EXERCISE 2: Modified Body TwistSTARTING POSITION: Supine position, knees bent w/ballbetween knees. Ankles crossed. Arms to side w/palms up. Head on ground.CADENCE: SlowMOVEMENT:1. Bring knees toward left elbow.2. Return to starting position.3. Bring knees toward right elbow. 4. Return to starting position.

Fingers and thumbs extended and joined.

EXERCISE 3: Rear Lunge, Forward PushSTARTING POSITION: Regular stance. Arms high set.CADENCE: Slow MOVEMENT:1. Step back with left leg to lunge and push forward.2. Return to starting position.3. Repeat count 1 with right leg to rear.4. Return to starting position.

Heel up. Toes forward.

Fingers spread.

EXERCISE 4: Front High Angle PushSTARTING POSITION: Regular stance. Arms low set.CADENCE: SlowMOVEMENT:1. Push left high angle.2. Return to starting position.3. Push right high angle.4. Return to starting position.

Look at ball.

EXERCISE 5: Side Toe TouchSTARTING POSITION: Regular stance. Arms overhead.CADENCE: SlowMOVEMENT:1. Bend left toward outside of left foot.2. Return to starting position.3. Bend right toward outside of right foot.4. Return to starting position.

EXERCISE 6: Forward Lunge, Overhead PressSTARTING POSITION: Regular stance. Arms high set.CADENCE: Slow MOVEMENT:1. Step forward with left leg to lunge and push overhead. 2. Return to starting position.3. Repeat count 1 with right leg forward.4. Return to starting position.

EXERCISE 7: Supine Overhead LiftSTARTING POSITION: Supine with arms straight up and kneesbent. Feet forward at shoulder distance. Head on ground.CADENCE: Slow MOVEMENT:1. Lower arms overhead.2. Return to starting position.3. Repeat count 1. 4. Return to starting position.

Feet shoulder distance, toes forward.

Fingers stretched.

EXERCISE 8: Bent Knee V-UpSTARTING POSITION: Rear leaning seated w/hands on floorslightly to rear. Fingers spread and forward. Ball between bentknees. Ankles crossed. CADENCE: Slow MOVEMENT:1. Bring knees toward chest.2. Return to starting position.3. Repeat count 1.4. Return to starting position.

Fingers forward and spread.

EXERCISE 9: Side Squat, Overhead PressSTARTING POSITION: Regular stance. Arms forward down.CADENCE: Slow MOVEMENT:1. Step wide left. Toes forward. Raise arms to high set.2. Press overhead and squat to comfort zone.3. Return to count 1.4. Return to starting position.5. Step wide right. Toes forward. Raise arms to high set.6. Press overhead and squat to comfort zone.7. Return to count 5.8. Return to starting position.

EXERCISE 10: Rear High Angle PushSTARTING POSITION: Regular stance. Arms high set.CADENCE: SlowMOVEMENT:1. Turn left rear and push to high angle.2. Return to starting position.3. Turn right rear and push to high angle.4. Return to starting position.

Toes Forward

EXERCISE 11: SwimmerSTARTING POSITION: Prone position w/ arms forward. Head off ground looking at hands. Feet together.CADENCE: Slow MOVEMENT:1. Lift arms and legs off ground.2. Return to starting position.3. Repeat count 1. 4. Return to starting position.

EXERCISE 12: Side Lunge, Overhead PressSTARTING POSITION: Regular stance. High Set.CADENCE: Slow MOVEMENT:1. Lunge left and press overhead.2. Return to starting position.3. Repeat count 1 to right.4. Return to starting position.