The Medicine Ball Slams may be implemented to improve power; the focus is on explosiveness, rather than the total amount of resistance being used. Emphasis is on the speed of the action and control of the body.

The Medicine Ball Slam is a plyometric exercise, which focuses on developing neural pathways, explosiveness, body control & coordination as well as improving skill and strength foundation for complex movements utilizing a medicine ball.

Description

  1. Take on athletic stance with feet hip to shoulder width apart.
  2. From overhead position flex the shoulders and bring the arms forcefully in front of the body; hips are slightly flexed and lean forward with the upper body.
  3. As the bending of the lower back occurs, the abdominals should be contracted.
  4. Released the medicine ball near chest level and catch the rebound in the same position.
  5. As the rebounded medicine ball comes into contact with the hands, the arms are extended back over head to perform another full range of motion slam; thus, the deceleration of the ball occurs from the shoulders and abdominals.
  6. Contact time with the ball is to be limited as the focus is on quick explosive repetitions and plyometric power production.

Targeted Musculature

  • Rectus Abdominis
  • Latissimus Dorsi
  • Deltoids

Common Errors

  • Catching the rebounded medicine ball and releasing it again without bring it back overhead
  • Failing to absorb the rebound as quickly as possible to limit medicine ball contact time
  • Failing to utilize the abdominals and hips to increase the velocity of the slam

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