Speaker 1: For today's exercises we'll be using a 15 pound medicine ball.
It's actually a slam ball, but you can get away with another one.
What we're going to do to start with is we go down into a lunge, pushing up over our head, working on that back extension, down into the hips so we're having to stabilize, stretching out the hip flexor, working on the extension.
Driving and coming up into a jump and then slamming down.
You then turn around and grab the ball, flip and go the other direction.
As we come up, we really want to try to explode as much as we can, a nice quiet landing, and then slamming that ball down using that core, bracing and trying to do the best we can with a hip hinge.
For this next one we're going to do a side shuffle to help out and as we plant we're looking to come to a quick stop, really rotating around to work on the rotation, bracing that mid section.
We're also going to work on trying to open up those hips so that each direction, as soon as we plant, we're really trying to use those ground force.
Again, open up the hips, work on that rotation, throwing through creating as much power as we can.
This one we're going from a tall kneeling position.
What we want to do is we're reducing the amount that we can use with the lower body to create the force, but now we use that upper body, going from here, throwing the ball straight up.
Again, really trying to hip hinge just a little bit, engaging in that core, really working that upper body, going down.
Then what we can progress to is standing so that we can really drive, us that stretch shortened cycle and create more ground force, giving us more power.