Championship Productions Blog

Archives by Tag 'Medicine Ball'

Learn a Lunge Series for Middle Distance Runners!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

Personal trainer Tom Green, a three year assistant coach responsible for 10 collegiate record holders, takes an athlete through a lunge series in this clip. The lunges are designed to create resistance in the core as the athlete tries to limit motion within their lumbar spine.

Lunge Series

Drill Summary: There are two lunge drills in this video. The demonstrators in the video use a six pound medicine ball, but Coach Green says you can use one as heavy as 10 pounds if you have a strong athlete on your team.

The first drill is the Forward Lunge w/ Rotation. The athlete grabs a medicine ball and lunges forward for 15 yards, rotating the ball to the side with every step. The focus is on core strength and avoiding movement in the lumbar spine.

The second drill is the backward lunge. In the drill, the athlete holds the medicine ball above their head and keeps a similar body position to the forward lunge while going backward (hip & torso alignment).

Keys to the Drills:

1) If in doubt, use a lighter medicine ball.
2) Core strength.
3) Avoid lumbar spine movement.
4) Hips & torso alignment.

This video came from Championship Productions’ video “High Performance Drills for the Middle Distance Runner.” Browse through other world class Track & Field videos at!

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Learn a Medicine Ball Routine Designed for Distance Runners!

By Kevin Fitzpatrick - Last updated: Tuesday, December 1, 2015

Grinnell College head track & field and cross country coach, William Freeman, presents a medicine ball workout focused on increasing the effectiveness of your distance runners. Athletes will increase their core strength, body rotation and flexibility with the drills in Coach Freeman’s workout.

Medicine Ball Routine #1

Drill Summary: The exercises in the routine include: standing overhead throws, hip catch-n-toss, partner exchange, sit up catch-n-toss, squat chest throws, underhand toss for height, front loaders and trunk rotations.

This video came from Championship Productions’ video “Coaching High School Track & Field: Distance Running.” View other world class Track & Field videos!

Build Your Shot Putters’ Core Muscles!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

In these strength drills, Guatemala National Team throwing coach Erin Wibbels focuses on increasing athlete balance and muscle strength. Athletes will use a medicine ball to condition the shoulder muscles so maximum distance can be achieved with less effort on every throw.

Popcorn and Kettle Corn

Drill Summary: In “Popcorn” the athlete stands against the wall and bounces a medicine ball against the wall with their arm fully extended above their head. Do about 10-20 reps for each arm, depending on how good of shape the athlete is in. In “Kettle Corn” the athlete starts in the same position as Popcorn, but instead moves the arm down to 3 o’clock while bouncing the ball against the wall, then back up to 11 o’clock and finishing at 12 o’clock. Make sure to do both arms, and go up and down 2-3 times, depending on how good of shape the athlete is in.

Keys to the Drill:

1) Keep the elbow straight.
2) Balance weight between the legs.
3) Stand up straight.
4) Adjust the drill to how in-shape the athlete is.

This video came from Championship Productions’ video “Becoming a Champion: Glide & Spin Shot Put for Girls’ Track & Field.” View other world class Track & Field videos!

A Medicine Ball Workout to Improve Your Shot Put Throws!

By nate.landas - Last updated: Friday, January 24, 2014

Larry Judge has coached some of the most elite track & field athletes in the world. Here he shows you the Arm Strike drill series that addresses a neglected area of shot put instruction, the arm strike. Coach Judge shows you several med ball drills to teach the arm strike movement used in the shot put.

Arm Strike Drills

The only equipment required is a med ball that is weighted appropriate to the age and skill development of the athlete.

Drill 1: The push drill is a modification of the two-hand pass drill used by most basketball coaches. The difference is that the athlete pushes the ball with the thumb down, elbow out action of the arm strike. The drill is shown as a partner drill but could also be done against a wall or fence.

Drill 2: The athlete then progresses to a prone position on a bench in the drop drill. In this drill the med ball is dropped to the athlete who catches, recoils slightly and then throws the med ball vertically for their partner to catch.

Drill 3: The final drill in this sequence is the med ball wall strike. The athlete stands facing a wall or fence and using one hand, throws the med ball into the wall simulating the arm strike. All of these drills are done with little equipment, in quick progression and allow the athlete to feel the correct technique for the arm strike mechanics of the shot put.

Gain more insight and an additional video clip from, “Curriculum Guide to the Shot Put.” Discover other great Shot Put videos apart of our large Track & Field collection!


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