Med Ball Push & Sprint
- Prescription
- 5 × 10 yd · 90 s restabout 7 min
- Players
- Solo
- Equipment
- Medicine ball
Medicine ball held at the chest, in the start position. Push it as far in front of you as you can with your whole body, and sprint right after it, with no dead time. The push loads exactly the start angle, and the sprint carries that power into the only movement that matters.
Key points
- The thrust comes from the legs and hips; the arms simply complete the motion.
- The start flows straight out of the push: if you watch where the ball lands, you’ve lost the transfer.
- A light ball, weighing between 3 and 5 kg. If it’s too heavy, it slows down the movement and renders it useless.
- Ninety seconds between each repetition.
Common mistakes
- Pushing with the arms only, which makes it an upper-body exercise.
- Pausing between the push and the sprint: that dead time is what cancels the whole exercise.
Demonstrations
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Related drills
LEVELS : Intermediate · Advanced
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