Use of the Medicine
Ball:
1. Stand
a comfortable throwing distance from a partner
- This distance
varies with ability to
- Feet should be
shoulder width apart
horizontally or vertically, keeping the knees slightly flexed
- Be aware of your
center of gravity.
2. Grasp
the ball with open hands at the center and sides of the ball
- Throw the ball
from your chest
- Direct your throw
to your partners chest
- Intensity can
be increased to an aerobic level with continuous and more rapid throwing
3. Receive
your partners throw with open palms to the center and outer
- Keep your eyes
on the ball
- When the ball
reaches your hands give with your elbows flexing into your chest
- Shift your weight
from the front foot to the back to give into the impact of the throw
4. Vary the
type of throw
- An overhead throw
can be used
- Refer to outside
sources such as the internet, training videos, and texts for more
indepth medicine ball training techniques
5. Decrease
activity level to cool-down or move to another aerobic acitivity