Medicine Ball Plyometric Exercises (3 of 4)

Shoulder Strength Training Program 3 of 4
Improve your Tennis Serve Velocity
8 Plyometric Medicine Ball Throw Exercises
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➖PARAMETERS➖
🔹 2 sets of 8 reps both sides if one arm was involved during the exercise
🔹 1 min rest b/w exercises
🔹 Choose a weight that is appropriate & will allow proper form (5 lbs is recommended to start)
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➖EXERCISES with @tennisprehablab➖
1️⃣ Chest Pass
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2️⃣ Overhead Throw
1. Start w/ feet shoulder width apart & medicine ball overhead
2. Utilize your core & upper body strength to explosively pass ball against wall or to partner 8-10 ft away
3. Catch the ball raise the ball overhead & release as quickly & forcefully as possible
4. Avoid hyperextending your low back
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3️⃣ Ear Throw
1. Start in stagger stance position & w/ medicine ball at shoulder/ear level
2. Explosively pass the ball into wall or to partner 8-10 feet away
3. Catch ball & release forcefully & quickly as possible
4. Repeat on both sides
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4️⃣ Squat to Thrust
1. Start w/ feet shoulder width & medicine ball centered at chest
2. Squat down rapidly followed by a quick & forceful hip & knee extension & ball release
3. Catch the ball & repeat as quickly & explosively as possible
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5️⃣ Overhead Slam
1. Start by explosively lifting the ball over head & quickly slamming the ball onto ground
2. Quickly catch the ball as it bounces of the ground & repeat the explosive movement
3. Maintain core stability & ribs down during exercise
4. Avoid hyperextending low back
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6️⃣ Diagonal Wood Chop
1. Explosively lift ball diagonally over shoulder followed by an explosive downward dive toward opposite hip
2. Maintain core stability & back straight
3. Avoid hyperextension of low back while bring ball over shoulder & excessive bending when bring ball to opposite hip
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7️⃣ Close Stance Throw
1. Start by positioning self so that the side of your body is facing the wall or partner
2. Forcefully throw ball against a wall or to a partner 8-10 ft away
3. Quickly catch the ball & forcefully throw the ball back using core & hip & knee muscles.

Видео Medicine Ball Plyometric Exercises (3 of 4) канала [P]rehab