End of Summer Training Program – Field #1

The main focus is going to be on improving your medicine ball throws because they are a full body power exercise that will help improve running speed along with throwing and hitting power.  The only way we can tell if you are getting better is to measure the distance that you can throw the ball because more power from you and your muscles equals more distance.  There will be some work you have to do on your technique to throw the ball but that will be easy to master; much easier than throwing a baseball that’s for sure.

To do this you will see how far away you can start from a fence or wall but still have the medicine ball roll and make contact with the fence/wall after three throws.  Rest about 30 seconds between throws as you walk towards the wall/fence.  Think of it as golf without the putting.

After each set of 3 three throws walk back and take a minute before going again.  If you hit the wall start a little further back and place something on the ground to mark where you started.

If possible use the same medicine ball every time in the same location so that we can make comparisons and you can see how you are improving.

Here is the rest of the workout.

Complete 3 rounds of each circuit with about 60 seconds off between exercises and rounds.  Take 2-3 minutes between each circuit to set up.  Circuits are the 2-3 exercises that all have the same letter (A or B).
A1 pushup & sprint
A2 OH Walking lunges
A3 bear crawls
B1 band pullaparts
B2 accelration bounding
C1 med ball squat & Throw

Pushup Sprint – sprint 15-20 yards then walk back – do 2 sprints per round

sprint pushup start

Oh Walking Lunges – 10 yards out and backOverhead walking lunge

Bear Crawl – 10 yards out and backbear crawl

band pullaparts – 12 reps

band pullaparts

acceleration bounding – place mini hurdles or towels rolled up at increasing distances – approximalty the following distances between hurdles

  • 1 to 2 – 1 yard
  • 2 to 3- 1.5 yards
  • 3 to 4 – 2 yards
  • 4 to 5 – 2.5 yards
  • 5 to 6 – 3 yards

bounding mini hurdle

the goal is to be under control while floating in the air between hurdles.

Med Ball Squat & Throw – 3 sets of 3 throws

Mb squat throw for distance

see above for detailed instructions.









There are a couple

Tiny URL for this post:

Leave a Reply

Your email address will not be published. Required fields are marked *