Skip and Over Head Back Medicine Ball Drills

A Skip Medicine Ball Drill

Purpose: 
To improve strength, conditioning and coordination.

Setup: 
Each athlete will need a medicine ball. Have the athletes spread out and form a line.

Instructions: 

1. The athletes will begin with holding the medicine ball with both arms.
2. On the coach’s command, the athletes will begin to skip down the track, keeping the balls steady and extended.
3. After about 50 meters, have the athletes return to the starting point and do another set.
4. After 2 sets, have the athletes do one more set but without the medicine ball.

Coaching Tips: 

• Keep an eye on their technique as they skip – the ball should be steady, the eyes straight ahead, and the shins should be going straight up and down, staying off the heels.
• Depending on the weight of the medicine ball, you may have your athletes hold the ball with both arms fully extended.
• As a variation, we will have our athletes perform what is called a double a skip with the medicine ball.
• A double A skip simply means the athlete skips on each foot 2 times before swapping.

Over Head Back Medicine Ball Drill

Purpose: 
To develop explosive power.

Setup: 
Have athletes pair off with one medicine ball per pair. For safety, make sure each pair is a safe distance away from any other athletes.
Have 1 player from each pair start with the ball with their partner 20-30 meters behind them.

Instructions: 

1. Before beginning, the athlete with the medicine ball will turn so they are facing away from their partner.
2. The athlete will then drop down into a full squat, keeping most of their weight on the balls of their feet but also allowing a bit of weight onto their heels.
3. Next, the athlete will explode upwards and launch the medicine ball up and backwards into the air.
4. Their partner will let the ball hit the ground and bounce before picking it up and rolling it onto the ground back to their partner.
5. Repeat.
6. After 1-2 minutes, swap the tosser and catcher.

Coaching Tips: 

• We don’t want the athletes to do a “dunk”, and simply just lift the ball and drop it behind them – they should be firing with their hips, getting full, explosive extension, even slightly lifting off the ground.