Reprinted with Permission from www.sportspecific.com 

Yes, even more great explosive medicine ball exercises that will make you faster, quicker and more agile - guaranteed!

This is Part II of the series. To see Part I Click Here

5) Medicine ball catch, Drop step and jump onto box:

1. This is a power drill for jumping as well as a control drill for landing.

2. The athlete will stand about 5-7 feet from a box that is 12-30 inches in height depending on ability. 3. The partner will pass the ball to the right or left side of the body (can be bounce pass, lob pass, or chest pass) and the athlete must drop stop in that direction and take a gather step and perform a vertical jump up onto the box while keeping two hands on the ball.

4. The athlete must land softly on the box with the hips back in a good stance.

Keys to watch for:
• Make sure the athlete takes a big gather step and bend the knees to create a powerful jump.
• The ball should be used by being lifted quickly to help the jump.
• The feet need to be wide on the landing with the hips back as if squatting.

Sets and reps
-Beginners perform 2 sets of 5 jumps on each side, allow for 2:00 rest between sets.
-Advanced athletes perform 3-4 sets of 5 jumps on each side, allow for 2:00-3:00 rest between sets.

6) Medicine ball squat jump and pass:

1. Partners will get about 20 to 40 feet away depending on ability.

2. Each athlete must perform a vertical jump with the ball in hand, and Immediately upon landing perform a step forward and long bounce pass.

3. The transition from the landing to the pass should be quick.

Keys to watch for:
• The athlete needs to jump hard while keeping the ball at chest level.
• Upon landing the transition should be quick but smooth. If the athlete can’t maintain balance the drill may need to be geared down for that athlete.
• The step into the pass should be long and strong.

Sets and reps
-Beginners perform 1-2 sets of 8 reps, allow a 1:30-2:00 minute rest between sets.

-Advanced athletes perform 2-3 sets of 10 reps, allow a 2:00 minute rest between sets.

7) Athletic Stance with a side throw to a hip turn, plyo step, shuffle, or sprint:

a. In this drill the athlete starts with the ball and must perform a side throw, either scoop or push pass style.

b. Once the ball is gone the athlete will perform one skill; either a hip turn and shuffle, plyo step and run, shuffle, or a straight out sprint.

c. The goal is to teach the athlete to move quickly after applying force against the ball (In a game it may be coming off a pick or getting boxed out…).

d. The athlete can perform any skill they choose or the coach can dictate the skill.

Keys to watch for:
• The athlete must maintain balance once the ball is thrown to allow a quick movement to occur after the throw.

• The athlete should explode with power after the throw into the movement or skill.

• See if the athlete is able to accelerate toward the throw as well as away or perpendicular to the throw.

Sets and reps

-Beginners perform 1-2 sets of 5 reps on each side, allow for 1:00 rest between sets.

-Advanced athletes perform 2-3 sets of 5 reps on each side, allow 1:00 rest between sets.

Choose 2-3 medicine ball drills to incorporate into your speed and agility workout. It is best to do these drills before the speed and agility training if the goal is improved power. If you want more of a conditioning effect- it may be done after the speed and agility. Stronger and more experienced athletes should use a more challenging weight.

Be Creative and safe with medicine ball training. Don’t use a ball that is too heavy for the athletes to maintain proper form. Have Fun!!

For more information about Lee Taft's Speed Program, visit http://SportSpecific.com/speed.html