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Purpose: 

To develop core and upper body strength.

Setup:

Athletes pair off, with one partner laying on the ground on their stomach a foot or two in front of their partner. Partner standing up starts with the medicine ball.

Medicine Ball Prone Catch Drill: Athlete receives pass while maintaining superman position.

Instructions: 

  1. The athlete on the ground will begin in the superman position, with their arms land legs lifted a few inches up off the ground.
  2. On the coach’s command, the partner with the ball with the ball will gently toss it to their teammate.
  3. They will catch the ball, maintaining that rigid position, before passing the ball back to their teammate.
  4. Repeat 8 times, then swap positions.

Coaching Tips: 

  • This is a difficult exercise – it may be a good idea to see that your athletes can comfortably perform supermans and work your way up to this drill, depending on their age and skill level.
  • While performing this drill, remind your athletes the key is that they keep their body firm and their core activated.

Tips for Younger Athletes:

  • Begin with lighter medicine balls to ensure the athlete can safely manage the weight. As strength and proficiency increase, gradually introduce heavier balls.
  • Emphasize the importance of maintaining the correct superman position throughout the drill. This helps in developing the right muscle memory.
  • Initially, younger athletes can do shorter sets, perhaps catching the ball 4-5 times, to prevent early fatigue and ensure they maintain proper form.

Tips for Older Athletes:

  • Challenge older athletes by increasing the number of repetitions or introducing a time-based challenge where they have to maintain the position and pass the ball for a set duration.
  • Encourage athletes to consciously engage not just the superficial core muscles, but also the deeper stabilizing muscles. This enhances the drill’s effectiveness.
  • For those well-acquainted with the drill, using slightly heavier medicine balls can help in increasing resistance, thus intensifying the workout and further challenging their core and upper body strength.
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