Stationary Chest Press
Stand with the feet about shoulder-width apart. Place the hands on the sides of the medicine ball and press it close against the chest. Bend the knees, sit the hips back into a squat position, and, with an upward thrust, throw the ball skyward by extending and pronating the palms away from the body.Stationary Overhead Slam
Stand with the feet about shoulder-width apart. Place the hands on the sides of the medicine ball and place it high above the head. From this position, accelerate the medicine ball down into the ground, causing a high bounce.Moving Chest Press
Begin with a coach or friend tossing a medicine ball a few steps to your right and left to simulate proper spacing and movement in an open stance.
As the coach prepares to toss the ball to your right, begin with a crossover step. Lightly jog into position to catch the medicine ball. After catching the ball, toss the ball back to the coach using the procedure described in the stationary chest press. Be sure to apply small spacing steps while positioning for the catch and release.
Moving Overhead Slam
As in the previous drill, begin with a coach or friend tossing a medicine ball a few steps to your right and left to simulate proper spacing and movement in an open stance. As the coach prepares to toss the ball to your right, begin with a crossover step. Lightly jog into position to catch the medicine ball.After catching the ball, bounce the ball back to the coach using the procedure described in the stationary overhead slam. Once again, remember to apply small spacing steps while positioning for the catch and release.
Stationary Overhead Slam to Push-Up
This exercise requires a coach or friend and an aerobic mat. Begin on the knees with the back straight, holding the medicine ball high above the head. Throw the medicine ball down into the ground and quickly move into a push-up position, with knees still on the floor.
Stronger or more advanced trainees may want to perform a standard push-up. The coach or friend catches the medicine ball on the bounce and will toss it back to you. Complete the push-up before rising up to catch the medicine ball, then begin another rep.
More: Move Like Federer With This 5-Step Footwork Drill
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