Medicine ball work is great for developing rotational power for softball, but many coaches and athletes get hung up on choosing the best med ball exercises for softball players. They either stick to basic rotational throws or fail to identify exercises that translate to swinging and throwing power.
Here are three lessons you should consider when building the perfect med ball workout.
Lesson 1: Every med ball exercise has a purpose
When programming a specific med ball drill, ask yourself why you're doing it?
Is it to teach the athlete to get into their back hip, create a firm front side, tempo or simply just be aggressive. Have a reason for programming drills that improve the skill you want to work on.
Lesson 2: Look at film
Not sure which drill to choose? Check out the athlete's game film. Take a look at their pitching or batting performances and look for subtle characteristics they could improve such as tempo, weight transfer, direction or lack of aggressiveness. When you find a characteristic you want to improve, use a medicine ball drill that helps groove that weakness.
Example: An athlete has a hard time getting explosive through her swing.
I would have her perform a Figure 8 Rotational Med Ball Shotput.
Why? Because it teaches athletes how to gradually build tempo. To learn more about how I choose med ball exercises, watch the video at the top o of the article.
Lesson 3: Stay light
With medicine ball work you need to be able to move the ball as FAST as you can to elicit the training response desired (power). For novice lifters, a 4-pound med ball should be a perfect place for them to start.
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