Speed Development of a Different Kind
Unlock Explosive Speed with Medball Training This Winter
When winter sets in, the challenge of maintaining or improving athletic performance often becomes daunting. Limited outdoor access and colder temperatures can make conventional speed drills less practical. Enter the medicine ball: a versatile, space-efficient tool that can revolutionize your off-season training regimen. By incorporating medball exercises such as rotational throws, anti-rotation throws, overhead slams, and underhand scoops, you can develop explosive speed while building speed of a different kind. Let’s break down the benefits of each movement and how they contribute to upper body speed and power development.
The Medball Advantage
Medicine ball training integrates power, coordination, and core stability, all of which are critical components of speed. These dynamic movements mimic sport-specific actions and engage multiple muscle groups, allowing for efficient transfer to athletic performance. Medballs are also highly accessible, requiring minimal equipment and space—ideal for winter training indoors.
Rotational Throws: Building Torque for Speed
Rotational throws are a powerhouse exercise for developing rotational strength and power. By twisting through the torso and engaging the obliques, you enhance the ability to generate torque—a key contributor to sprinting and cutting speed.
How to Perform:
Stand perpendicular to a wall with the medball held at chest height.
Rotate your torso away from the wall, then explosively twist back, throwing the ball against the wall.
Catch the rebound and reset for the next throw.
Benefits:
Improves rotational power for sports requiring twisting and turning.
Enhances core strength and hip mobility.
Boosts reaction time and coordination.
Anti-Rotation Throws: Core Stability for Speed
Speed isn’t just about power—stability plays a crucial role in maintaining form and efficiency. Anti-rotation throws challenge the core to resist unwanted movement, improving balance and control.
How to Perform:
Anchor a band or partner to hold one end of the medball while you stand sideways.
Use a quick, controlled motion to throw the medball forward, ensuring your torso doesn’t twist excessively.
Return to the starting position under control.
Benefits:
Develops anti-rotational strength to counteract external forces during running.
Improves posture and alignment, critical for efficient sprint mechanics.
Enhances the transfer of force from the lower to upper body.
Overhead Slams: Power from the Ground Up
Overhead slams are a full-body exercise that emphasizes force production from the hips through the upper body. This movement mimics the explosive action of pushing off the ground during a sprint.
How to Perform:
Hold the medball overhead with arms extended.
Engage your core and hinge at the hips as you slam the ball forcefully into the ground.
Catch the ball on the rebound or reset for the next rep.
Benefits:
Builds explosive power in the posterior chain.
Reinforces hip extension, a key motion in sprinting.
Improves upper body strength and coordination.
Underhand Scoops: Vertical Power and Acceleration
Underhand scoops are a dynamic exercise for generating horizontal or rotational force, simulating the initial burst of acceleration in a sprint.
How to Perform:
Stand with the medball between your legs in a semi-squat position.
Explode upwards, scooping the ball forward and upward in an arc.
Catch or retrieve the ball and reset.
Benefits:
Enhances triple extension (hips, knees, and ankles), vital for sprint starts.
Builds lower-body power and explosiveness.
Improves hand-eye coordination and reaction time.
Winter Training Made Effective
Incorporating medball exercises into your winter training program ensures you’re not just maintaining your speed but actively enhancing it. These movements target the foundational elements of speed: power, stability, and coordination. Additionally, medball training is adaptable to various fitness levels, making it suitable for athletes across all disciplines.
Sample Medball Speed Circuit
Warm-Up: Dynamic stretches and light medball passes (5 minutes)
Rotational Throws: 3 sets of 8 reps per side
Anti-Rotation Throws: 3 sets of 10 reps per side
Overhead Slams: 3 sets of 12 reps
Underhand Scoops: 3 sets of 10 reps
Cool Down: Core stability holds and stretching (5 minutes)
Final Thoughts
Don’t let the winter months slow you down. With medball training, you can stay sharp, strong, and fast while training indoors. By focusing on these explosive and functional movements, you’ll hit the ground running when the season begins. Embrace the medball and take your speed to the next level!
Below is a video sample of a some great exercises to implement this winter to stay explosive in your upper body.
Rotational MB Exercises
If you’re interested, Higher Tactics offers lateral and linear speed programs that will incorporate all of these into elite speed development. Click here to access our free 14 day Speed & Strength Program
Hoping you stay warm and fast this winter,
Coach Ross
