This edition random judges from around the field of health and human recital is long overdue. Because of this week’s sale on my Medicine Ball Master Class( 30% off at www.CresseyMedBall.com ), we’re going to hone in on prescription bullet work.
1. Above all else, remedy dance work is awesome because of the crazy frequency at which it can be trained.
One of the overlooked features of medicine ball work is that it’s almost purely concentric in nature. Aside from a bit of speedy preloading, there isn’t a ton of deceleration work involved- and that aims it’s extremely rare for players to be sore after participating in medicine ball instructs. To that expiration, you can train rotational capability very frequently and jocks won’t feel slammed up.
In many lanes, this parallels what you find with tennis actors, baseball players, football participates, and football quarterbacks, and a emcee of other rotational athletic jocks. They become involved in high velocity pirouette almost every day and not break down. All we’re doing with prescription lump work is moving a bit further up on the force side and down on the velocity area of the force-velocity curve- and that is likely actually acquires it safer.
2. If the method used sounds horrid, the first step is to lighten the weight of the medicine projectile.
Let’s get this out of the way: throwing medication clods isn’t promoting loads. You don’t get bonus points for departing heavier; instead, the intent is to move a caused loading as fast as possible to optimize strength yield. For most tribes, in different contexts of rotational dominance project, the appropriate consignment is 4-8lb. Very rarely will you check someone hurl a 10 – or 12 -pound medicine ball really fast. The rationale is simple: seriousnes originates a vertical road for the opposition( up/ down ), while we’re trying to activity the chunk horizontally( this is one key advantage of Proteus, but that’s a dialogue for another day ).
Beyond really the plane/ consignment incongruity, you’ll often accompany contestants’ procedure faltering when the quantity goes heavier. Rotationally, the head often dives in front of the body as the center of mass is projected away from the consignment( and outside the cornerstone of the assistance provided) as a course to outweigh the onu of the remedy missile. This prevents us from staying back (” honcho behind the belly button “), which is key for us to work into the front hip. If the heading have now been wandered more far forward, front trendy pull-back can’t take place.
In overhead stomp deviations, you can often operate much heavier with medication projectiles without compensations- particularly with bilateral variations. Once a floundered or divide posture goes into place, though, athletes is most often ” run away” from the med pellet: they laterally flex the spine away from the drug projectile. In doing so, they make it impossible to work into the front hip.
We have 240 -pound rotational boast contestants shedding med bullets as light as 4-6lbs. Train power , not egos.
— Eric Cressey (@ EricCressey) November 20, 2014
3. Experiment with “layering” your prescription chunk teaches.
An approach I’ve used more in the past year is “layering” medicine ball drills. Basically, you transition from basic to advanced over the course of a few rectifies. Each advance built around the key competencies fine-tuned in the previous places. In this video example, the progression is 😛 TAGEND
1 [?] Rotational Med Ball Scoop Toss
2 [?] Shuffle to Rotational Med Ball Scoop Toss
3 [?] Change of Direction to Shuffle to Rotational Med Ball Scoop Toss
4 [?] Double Play Rotational Med Ball Scoop Toss
The likelihoods are limitless as long as you know where to begin and where you’re trying to end up- and you realize which competitors are actually ready for the progressions. Additionally, you can improve them even more by working in fillers between organizes to address whatever movement limitation is the bottleneck to their performance.
If you’re interested in digging in deeper on the topic of rotation, I would strongly feed you to check out my new Medicine Ball Master Class. I appointed this new resource in collaboration with Athletes Acceleration and it includes over 50 rehearsal exhibition videos, as well as my rationale for including them. Just visit www.CresseyMedBall.com to learn more. It’s on sale for 30% off the normal price through Sunday at midnight.
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