Power Work with Medicine Balls!
If you have the space and a brick wall purchase some medicine balls. One of the best uses of an otherwise bare wall is have it as a rebounding for your medicine ball throws. For high schools this great as there are often empty brick walls which allow for the throwing. Don’t cover the walls!
There are numerous exercises and movements which you can do for the upper body while incorporating total body power (ie plyometrics); one example that we use is the overhead medicine ball throw with a crow hop. Typically we will do around 3 sets of about 4-8 throws. It depends on what phase we’re in and what time of year the athlete is training–as well as what sport they play. Often times if you’re using this with a team, you can pair it with some core and mobility work (ankle, hip mobility/prone planks, side planks etc.) to maximize usage of space and time. This allows your athletes to keep moving and be productive.
