Medicine Ball & Plyo Ball - Drills To
Increase Fitness Levels
I like to combine exercises for my clients so that they are maximizing
their efforts and session. Plyoball or medicine ball training has been a nice
change for them to help shake up their usual weight routine and I notice they
enjoy the occasional change of pace.
You can use these tools for single
exercise training of course but by combing exercises the client uses more muscle
groups, stabilizers and joint connective tissue challenging them in a way which
burns more fat as well.
The additional plus is that fact that they have
to think. You must concentrate of multiple movement patterns so the workout stimulate
the brain as well as the body. The feedback I most commonly hear is 'I can really
feel these'. You teach your clients the names of exercises, the muscles they work
and how to do them properly but with some it sticks and with others it doesn't,
although they all know 'feel it'. The no pain no gain mentality is still ever
present no matter how hard we try to diminish that myth.
A good exercise
to start with is the squat and shoulder press combo. Holding your ball with a
comfortable yet challenging weight, squat down holding ball between knees, then
stand up and press the ball over head. Immediately return to your squat and so
on. You will be amazing at your increase in breath after just one set of 10.
lunges with a twist performed turning in the direction of the lead leg while in
the knees bent position will work core with legs. Postural muscles are triggered
while you work on keeping your shoulders back, chest out and head neutral.
you really want to go hard, try performing burpees holding the plyoball. This
combines the squat and shoulder press movements with a pushup like movement done
while hands remain on the ball incorporating upper body balance and strength.
The core is triggered during each phase of this exercise.
Upward or downward
chop exercises again use a squat type movement with a shoulder press but utilizing
different angles. Hips work harder for this exercise as do lats and calves since
you can raise to toes at top of movement working balance and lower legs and must
use lats to control the chop motions.
Another combo I like to use for core
is the pullover crunch. You lay on a body ball to do a crunch holding the plyoball
at your chest, toss the ball at the top of the crunch, catch then with ball overhead,
lay back and allow ball to go back like a pullover. Use light weight for this
Advanced exercisers can appreciate a chin or pullup combo with
leg curl. This is a tough leg curl. You have to hold the ball between your ankles,
perform your pull or chin up then on the up phase hold it and curl your legs.
you work with the weighted balls more often then you will most likely come up
with some new combos of your own chosen from exercises you need or prefer to do
mixed with a little creativity.