Exercise focus – med ball step and throw
Exercise type: all-body power developing drill.
Suitable for: all athletes and events.
Difficulty level: can be done by athletes of all ages and abilities.
Benefits: improved explosiveness.
How to: hold a (3kg-5kg) med ball across the chest. Dynamically take a step forward into a lunge position.
As the lead foot contacts the ground powerfully thrust the ball forwards.
Extend your arms fully and let your body’s momentum take you forwards.
Sprint acceleration: Getting a quick get-away requires a low heel recovery and extension through the hip (Tip: combine this drill with short acceleration sprints over 5-10m).
Linear shot and javelin: developing power through the kinetic chain is key to these events. The recovery needed after the throw has some parallels with the javelin in particular.
How many: do 4 x 10 (alternating lead leg).
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