Resistance training is a great way to improve strength, skills and movement required in the sport of basketball. One method of resistance training is the use of a medicine ball, or med ball. The medicine ball ranges in size (usually between the size of a volleyball and a small beach ball) and varies in texture (soft and hard). A hard medicine ball is typically smaller than a soft medicine ball and both have different benefits to use. The hard medicine ball may bounce which is beneficial to many exercises while the soft medicine ball reduces the force of impact of catching.
Kneeling Chest Pass
This exercise is best performed with a partner or someone to roll the ball (preferably a soft medicine ball) back. The athlete should kneel so that he is sitting back on his heels. The athlete will hold the ball in the center of his chest with his elbows back to the side (not down to the ground). He will then forcefully push the ball away from his chest so that he comes off his heels and falls forward into a push-up position.
Wall Chest Pass
The athlete should stand about 3 feet from the wall (distance can be corrected to catch the ball properly) with feet shoulder width apart. He should hold the ball (hard medicine ball) in the center of his chest elbows up and to the side. He will then forcefully push the ball against the wall. The ball will bounce off the wall, the athlete will catch the ball back into the original position, and repeat the process.
Slams
This exercise can be performed from the floor, but it serves better purpose if the athlete performing this exercise is standing on an elevated surface (bench, plyo box or squat box. This exercise will require a partner and a hard medicine ball. The athlete will stand with feet shoulder width apart and arms fully extended above the head. The partner will toss the ball up with moderate force (not so hard the athlete will catch the ball). The athlete will then use both hands to push the ball straight down to the floor with as much force as possible. The partner will get the ball and begin the process again.
Overhead Wall Passes
This exercise will require a hard medicine ball. The athlete will stand about 1 foot from the wall holding the ball overhead. The arms should be close to full extension. The athlete will bounce the ball off the wall as forcefully as possible to keep the pass and catch motion and exercise moving fluidly. For a more advanced athlete, you may add small jumps to this exercise.
Squat Throws
The athlete will stand feet shoulder width apart. He will then squat so the ball is lowered between his legs to the calf level. The athlete will then forcefully push himself into a jump, throwing the ball in the air.
Tricep Extension
Begin with the athlete in a standing position with the athlete holding the ball behind the head using both arms. In a controlled movement, the athlete will extend his arms upward, keeping the upper arms stationary. He will then hold the position for a second then lower the ball back behind his head.
Figure Eights
The athlete will hold the ball arms extended at the ear level. He will then move the ball through a figure eight motion repetitively. The pattern should be large enough that the athlete will move the ball across the front of his body to each side of his body. This exercise can be changed by performing the alphabet or counting numbers as the motion instead of the figure eight (make sure the pattern is still causing the athlete to reach).
Member Comments