Middle School Medicine Ball

1
Middle School Medicine Ball Drill 2
2

• EXERCISE 1 High Back Touch
• STARTING POSITION Regular stance. Arms forward
  down.
• CADENCE Slow
• MOVEMENT
• Raise straight arms overhead.
• Bend elbows rearward.
• Repeat count 1.
• Return to starting position.

Toes forward
3

• EXERCISE 2 Modified Body Twist
• STARTING POSITION Supine position, knees bent
  w/ball
• between knees. Ankles crossed. Arms to side
  w/palms up.
• Head on ground.
• CADENCE Slow
• MOVEMENT
• Bring knees toward left elbow.
• Return to starting position.
• Bring knees toward right elbow.
• Return to starting position.

Fingers and thumbs extended and joined.
4

• EXERCISE 3 Rear Lunge, Forward Push
• STARTING POSITION Regular stance. Arms high
  set.
• CADENCE Slow
• MOVEMENT
• Step back with left leg to lunge and push
  forward.
• Return to starting position.
• Repeat count 1 with right leg to rear.
• Return to starting position.

Fingers spread.
Heel up.
Toes forward.
5

• EXERCISE 4 Front High Angle Push
• STARTING POSITION Regular stance. Arms low
  set.
• CADENCE Slow
• MOVEMENT
• Push left high angle.
• Return to starting position.
• Push right high angle.
• Return to starting position.

Look at ball.
6

• EXERCISE 5 Side Toe Touch
• STARTING POSITION Regular stance. Arms
  overhead.
• CADENCE Slow
• MOVEMENT
• Bend left toward outside of left foot.
• Return to starting position.
• Bend right toward outside of right foot.
• Return to starting position.

7

• EXERCISE 6 Forward Lunge, Overhead Press
• STARTING POSITION Regular stance. Arms high
  set.
• CADENCE Slow
• MOVEMENT
• Step forward with left leg to lunge and push
  overhead.
• Return to starting position.
• Repeat count 1 with right leg forward.
• Return to starting position.

8

• EXERCISE 7 Supine Overhead Lift
• STARTING POSITION Supine with arms straight up
  and knees
• bent. Feet forward at shoulder distance. Head
  on ground.
• CADENCE Slow
• MOVEMENT
• Lower arms overhead.
• Return to starting position.
• Repeat count 1.
• Return to starting position.

Fingers stretched.
Feet shoulder distance, toes forward.
9

• EXERCISE 8 Bent Knee V-Up
• STARTING POSITION Rear leaning seated w/hands on
  floor
• slightly to rear. Fingers spread and forward.
  Ball between bent
• knees. Ankles crossed.
• CADENCE Slow
• MOVEMENT
• Bring knees toward chest.
• Return to starting position.
• Repeat count 1.
• Return to starting position.

Fingers forward and spread.
10

• EXERCISE 9 Side Squat, Overhead Press
• STARTING POSITION Regular stance. Arms forward
  down.
• CADENCE Slow
• MOVEMENT
• Step wide left. Toes forward. Raise arms to
  high set.
• Press overhead and squat to comfort zone.
• Return to count 1.
• Return to starting position.
• Step wide right. Toes forward. Raise arms to
  high set.
• Press overhead and squat to comfort zone.
• Return to count 5.
• Return to starting position.

11

• EXERCISE 10 Rear High Angle Push
• STARTING POSITION Regular stance. Arms high
  set.
• CADENCE Slow
• MOVEMENT
• Turn left rear and push to high angle.
• Return to starting position.
• Turn right rear and push to high angle.
• Return to starting position.

Toes Forward
12

• EXERCISE 11 Swimmer
• STARTING POSITION Prone position w/ arms
  forward.
• Head off ground looking at hands. Feet together.
• CADENCE Slow
• MOVEMENT
• Lift arms and legs off ground.
• Return to starting position.
• Repeat count 1.
• Return to starting position.

13

• EXERCISE 12 Side Lunge, Overhead Press
• STARTING POSITION Regular stance. High Set.
• CADENCE Slow
• MOVEMENT
• Lunge left and press overhead.
• Return to starting position.
• Repeat count 1 to right.
• Return to starting position.