Core Knowledge

Movements

Contents

Medicine Ball - Split Squat to Press and Chase

January 14, 2009

Starting Position

  • Split squat position holding medicine ball at chest level

Procedure

  • Lower your hips straight down to the floor without letting your back knee touch the ground
  • Immediately reverse directions, jumping up and forward as you press the medicine ball as far as you can 45 degrees into the air
  • Continue jumping movement directly into acceleration and sprint to the medicine ball
  • Repeat for prescribed number of repetitions

Coaching Keys

  • Don't let your front knee slide forward over your toes
  • Squeeze glute of back leg
  • Drive off of front leg after releasing the medicine ball

You Should Feel It

  • Working the entire body

Tags: Power, Speed, Lower Body Push, Medicine Ball, Acceleration

See Also

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