Core Velocity Medicine Ball Ground Force Series

Introduction To The Ground Force Med-ball Training Series

 

SouthEast Slams (RHP) – SouthWest Slams (LHP)

Goal: Rotate the shoulders around a firm front leg.  Tubing is “Hooked in Front” and attached to the back hip. Watch for the front knee moving or sliding.

 

The Step-Over

Goal: Rotate the back hip into landing around a firm front leg. Tubing is “Hooked in Front” and attached to the back hip. Watch for the front knee moving or sliding. Pay specific attention to the leg opening into landing.

 

Carry The Head

Goal: Keeping the head over the center of the body to allow for rotation around the spine. Tubing is “Hooked in Front” or “Hooked Behind” and attached to the back hip. Watch for the head moving forward ahead of the ball.

 

Weigh MoreĀ 

Goal: Utilize ground forces to project the center mass. Tubing is “Hooked in Front” or “Hooked Behind” and attached to the back hip. Watch for the back knee pushing sideways versus a vertical shin driving weight into the ground.

 

Mirror the Slope

Goal: The same as “Cheat the Hips” but it now includes a lift. Tubing is “Hooked in Front” or “Hooked Behind” and attached to the back hip. Watch for the front knee moving or sliding and also watch for the front hip sinking while moving forward versus moving on a straight line.