As you have probably noticed over the past couple discussions, I am a big believer in basic training (squat, deadlift, etc.). Over the years, too much emphasis has been placed on “sport specific training”. I believe that one should train to get as strong as possible, in whatever way that is, and then learn how to use that new strength by practicing the sport itself. Very rarely will I incorporate “special” exercises for sports. The exception to this rule is the addition of medicine ball training. Again, this is an addition to the total program, not a program by itself.

There are several exercises that one could choose from. Here is what I feel is the top five and for what sports I use them.

K.R. Rips

I generally use this exercise with softball and baseball players. I learned this exercise from Jeff Sellers, former Head Strength Coach at the University of Evansville, who learned it from Kerry Rosenboom, Head Strength Coach at Wichita State University. The purpose of this exercise is to increase power in a swing.An athlete should start in a batting stance while holding a medicine ball at waist height. The ball should remain at this level through the entire movement. Remember this movement should all come from the hips. You will initiate the throw from the hips, follow through with the arms (keeping them at waist height), and release the ball into the wall. When you finish the throw, your hips should be square to the wall. It is also possible to do this exercise in the open so you can measure your distance on the throw to see if there is any improvement.

Overhead Soccer Throw

Obviously, as the name says, I use this exercise for soccer athletes. Sometimes I use this exercise with volleyball players to build shoulder stability. This movement should mimic an inbounds soccer throw. The only difference is I prefer to see all the movement on the throw from the midsection, not from the arms. Concentrate on following throw with the abs and finish the throw into a wall. As with the K.R. Rip you can do this throw in the open to measure distance on the toss.

Chest Pass

I generally use this exercise with basketball players, but I occasionally incorporate it into all athletes push day. It is designed to help with explosiveness in a push motion. All you do is a chest pass, like in basketball, into the wall. Be sure to keep the elbows out during the throw. Do not forget to follow through on the release.

Figure Eight

This exercise I use with almost all athletes at some point during their training. The goal of this exercise is to help increase rotational strength and speed. This movement will require 2 people standing back-to-back, 10 feet apart. One athlete will start by throwing the ball from his right side to his partner's right side. The partner will catch the ball, twist, and then throw the ball from his left side to his partner's left side. Repeat this movement for desired number and then switch directions. Try to keep the hips square to the front during the whole movement.

Russian Twist

This is an abdominal exercise that can be done several ways. The easiest way is to sit on a back extension or glut/ham machine. Hook your feet at place the medicine ball directly in front of you with the arms straight. Twist slowly from side to side, pausing at each side. This will also help rotational strength as did the Figure Eight.

To start out I would use a 1-2 kg ball on all exercises. Mainly you will want to focus on technique for the first few weeks. Normally I would recommend doing just one set of 10 to start and progress to no more than 3 sets of 10. On the throws, like the K.R. Rip, I would keep the reps lower (maybe around 5) and the weight low (no more than 3-4 kg) to work on the explosiveness of the movement.

As always if you have any questions fell free to contact me via email at kb35@evansville.edu Until next month, good luck in your training.

Ken Bachelder is the co-owner of Club Fitness Zone in Evansville, Indiana and is the former Director of Strength and Conditioning at the University of Evansville. He is an NCAA Division I individual and team powerlifting national champion.