Similar to OH Med Ball Slam, this exercise is excellent for core and functional strength. It has an emphasis on rotatory stability/strength and can also be used help activate an athlete’s core during movement preparation. Athlete’s that are involved in sports such as, Baseball, Hockey and Basketball can benefit by performing this exercise in a conditioning program.
How to execute:
- Choose a hip to start from, simultaneously raise the ball overhead to the opposite while pivoting your foot.
- Make sure to raise the ball as high as possible, keep your opposite foot pointed forward.
- Once the ball is completely overhead violently throw the ball down using your hips, arms and core.
Tumbling or Forward Rolls is an excellent way to improve body awareness, control and balance. When incorporating forward rolls to a training session a person will achieve enhanced range of motion. Check out the video below to see what it looks like.
Tumbling is a fundamental movement that every athlete should perfect along with jumping rope. There is no sense in having an athlete perform strength training without being able to tumble or jump rope. Tumbling should be a regular part of a training regimen.
Suggested implementation for tumbling during a warm-up:
3×5 Forward Rolls with 60 sec of Jump Rope after each set
Here’s how it’s done:
Standing in front of a mat, squat down and put both of your hands onto mat. Tuck your chin to your chest then begin leaning forward. Touch the back of your head to the mat then push off gently starting the forward roll. Curl your entire body as you fall forward, follow all the way through so you produce enough momentum to stand on your feet and jump. When you jump make sure to push your hips forward into full extension. Finally, land softly as though you were finishing a squat jump.