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5 Ways to Execute Medicine Ball Exercises by Coach Ron Mckeefery

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Cheap Xanax Online Australia Medicine ball (MB) use can be traced back to Ancient Greece when they found a therapeutic use for a crude sand filled ball.  Athletes and coaches have been using them every since.  Just as it is important to classify your MB exercises by the area they improve it is also important to classify them by how they are executed.  Here are five ways to use a medicine ball in your programs:

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Alprazolam Borderline 1. Resistance – the use of medicine balls as a form of resistance is probably the most popular use.  The durable construction and ease of mobility make it a great tool to add additional stress to most body weight exercises.  Rehab specialists have used medicine balls in this way for quite some time.  Sample exercises include:

http://grosirrumahan.com/tag/grosir-piyama-anak-katun-jepang MB Sit-Ups – Grab a medicine ball and lay flat on your back with your knees bent and feet flat on the ground.  Place the MB overhead with your arms locked.  Draw from the stomach and flex your trunk till you are able to bring the MB to your toes.  Return to the start position and repeat for the prescribed number of repetitions.

Xanax Online MB Single Leg RDL – Grab a medicine ball with both hands and let your arms hang in front of you.  Keeping one leg planted raise the other leg backward keeping it straight, while lowering the ball toward your toes.  Go as low as you can while maintaining a neutral spine and good form.  Return to the start position for the prescribed number of repetitions.

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Buy Xanax Spain 2. Projectile – the use of medicine balls as a projectile provides a safe and effective way to train rate of force production and the stretch shortening cycle.  Launching a medicine ball improves force production without additional stress on the joints.  Plyometric exercises, throwing and receiving the medicine ball, trains the stretch shortening cycle also improving power by teaching the body how to store and use elastic energy.  Sample exercises include:

Wall Ball – Grab a medicine ball with both hands and place it at chest level.  Squat to parallel and forcefully extend your ankle, knee and hips.  When you reach full extension continue by extending your arms and thowing the MB at a target various heights on a wall.  Allow the ball to drop to the ground, and then repeat for the prescribed number of repetitions.

http://boldmarketing.com/listing/14277-st-croix-trail-marine-on-st-croix/ Overhead MB Toss – Grab a medicine ball with both hands supinated and let them hang in front of your waist.  Begin by squatting to parallel and forcefully extending your ankle, knee and hips and throw the MB overhead fully extending your arms above your head.  This can be done for distance or height.  Allow the ball to drop to the ground and repeat for the prescribed number of repetitions.

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MB Shuttle Relay – Place three medicine balls on the goal line.  On the “Go” command grab one MB and sprint 5 yards and place the MB, sprint back and repeat till you have placed a MB at 5, 10, 15 yards.  Rest 1:4-6 and then repeat the drill this time retrieving each MB and placing on the goal line.

Order Xanax Online In Usa MB Reaction Sit Ups.  – A partner stands with a MB at your toes as you assume a MB Sit Up position.  As you perform a sit up your partner will move the MB around I four quadrants and you must react and touch the MB with both hands.  Return to the start position and repeat for the prescribed number of repetitions.

Xanax Visa 4. Elevation – By altering your elevation you change the complexity of the exercise.  Medicine balls are a great tool to bilaterally or unilaterally elevate some body weight exercises.  Sample exercises include:

Online Alprazolam MB Push Ups – Using either one medicine ball or two elevate your hand(s) or feet to increase the intensity of a push up.  Begin by placing your hands shoulder width with your arms full extended.  With a neutral spine slowly lower your chest toward the ground as low as you can go or till your chest barely touches the ground.  Pause briefly before returning to the start position.  Repeat for the prescribed number of repetitions.

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http://dynamotaxi.com/wp-content/plugins/relocate-upload/relocate-upload.php?ru_folder=asdf Pitcher Squats – Take a staggered stance so that both legs are able to bend to 90 degrees.  Place the shoelaces of one foot on a medicine ball behind you.  Maintain erect posture and slowly descend as low as you can go or till your knee barely touches the ground.  Pause briefly before returning to the start position.  Perform for the prescribed number of repetitions and then repeat for the other leg.

Buy Original Xanax Online 5. Proprioception –Athletes must work in three dimensions, therefore they are commonly put in compromising situations.  The medicine ball provides a great tool to challenge the body’s center of mass.  Sample exercises include:

http://audiodescription.co.uk/directory/describers/east-anglia MB Chop & Lift – Grab a medicine ball with both hands and take a shoulder width athletic stance.  Maintain this position throughout the exercise.  Reach the medicine ball across your body shoulder height to one side, forcefully lower the medicine ball across your body toward the opposite knee and return to the start position.  The ball must stay outside of the center of mass and your body in the shoulder width athletic stance.  Perform for the prescribed number of repetitions and then repeat for the other side.

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http://learnwithojo.com/product/magnetic-wooden-shapes/?add-to-cart=1691 Overhead MB Lunges – Grab a medicine ball with both hands and fully extend your arms above your head.  Maintain an erect posture.  Take a full step and lower your back leg to the ground barely touching the knee, pausing for a brief second before returning to the starting position.  Do not allow your front knee to push past your toes, keep it in a perpendicular position to the ground.  Perform for the prescribed number of repetitions, and then repeat for the other side.

This article is not meant to be an exhaustive list of medicine ball exercises, but rather a guide to categorize your execution of medicine ball exercises.  By altering the execution of the exercise you get all of the physiological benefits of stressing the athlete in a new way, as well as keeping your program fresh by adding variety to the workout. Due to the nature of these exercises, they work very well programmed between sets of more traditional resistance training exercises.

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http://dynamotaxi.com/wp-json/oembed/1.0/embed?url=https://dynamotaxi.com/ Can You Buy Xanax In Stores Ron McKeefery – A Nationally recognized leader in the area of sports development. The Professional Football Strength and Conditioning Society awarded him the Under Armor Collegiate Strength and Conditioning Coach of the Year. He has lectured for the National Strength and Conditioning Association, Collegiate Strength and Conditioning Association, and numerous major universities. Ron has been published in the National Strength and Conditioning journal, American Football Monthly, and Stack Magazine.  Most recently Ron has been hired as an Assistant Strength and Conditioning Coach for the Cincinnati Bengals. Previously, was the S & C for Football at the University of Tennessee.  Before that, he served the same role for 10 years at the University of South Florida.  He has helped many strength coaches get their start, and his internship program has become legendary as one of the finest in the industry.

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