Training The Shot
Training The Shot: Part 1
Building the Base with Basic Medicine Ball Work
Notice how Ratliff loads up for a shot. Rear leg is loaded, shin angle is projecting him towards the cage, lead leg is turning and pointing towards the goal ready to be stiff upon ground contact.
Phase 1: Start Feeling the Hips
This phase is more of an introduction to do medicine ball training and puts you through more basic movements in order to feel the transfer of energy from the feet, through the hips, and then out of the med ball as its thrown.
Basic Throwing Power
Grip the ground with your feet and hinge to load your hips, as you throw the ball drive and lock out your hips by contracting the glutes
Exercise: Standing Med Ball Chest Pass (in Athletic Stance)
Set/Rep Scheme: 3 x 5 reps
Frequency: 2-3x/wk for 3-4 weeks
MB Weight: 6-12lb (based on strength & proficiency)
Block: Intro to med ball power
Basic Rotational Power
Goal here is to feel the weight shift to each side as we load and initiate the movement with 1 hip loaded slightly more than the other.
Exercise: Med Ball Standing Hip Toss (athletic stance)
Set/Rep Scheme: 3 x 4 reps on each side
Frequency: 2-3x/wk for 3-4 weeks
MB Weight: 6-12lb (based on strength & proficiency)
Block: Intro to med ball power
Basic Slam Power
Learning to lengthen the body and create a whip like effect with the medicine ball. The athlete will start tall on the balls of their feet and extend the medicine ball as high in the air as possible. They will then attempt to the throw the life out of the ball into the floor. Intention is everything here.
Exercise: The Med Ball Overhead Slam
Set/Rep Scheme: 3 x 5 reps
Frequency: 2-3x/wk for 3-4 weeks
MB Weight: 6-12lb (based on strength & proficiency)
Block: Intro to med ball power