Practice set 1 involves the use or medicine balls with handles called D-balls. The aim is to improve core stability and rotational technique.
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Drill 1: Hip Flicks (Both Sides)
Aim: To develop core movement and improve release.
Description:
- Start with feet shoulder-width apart.
- Push hips and throw the D Ball over the same shoulder as the side holding it.
- Do this on both sides.
- Flick the D-ball as if trying to throw over a giants head i.e. throw for height
- Repeat 3-5 times each set
Coaching Points:
- Start low, release high
- Can also be done two-handed with medicine ball
Drill 2: D-Ball (One Turn)
Aim: To develop core movement and rotational technique.
Description:
- Stand with feet shoulder-width apart
- Hold the D Ball with the normal hammer grip at the low point
- When turning allow the D Ball to rise to high point
- Step forward and once in double foot support phase accelerate (push)
- Release for height i.e. beat the giant
- Repeat 3-5 times each set
Coaching points:
- This is a drill’ not a throw, so athlete should finish in a controlled position
- Make sure the (right-handed) athlete is pushing the D Ball at right foot touch down into each turn i.e. the right side is pushing around the left foot
Drill 3: D-Ball (Two Turns)
Aim: To develop core movement and rotational technique
Description:
- Stand with feet shoulder-width apart
- Hold the D Ball with the normal hammer grip at the low point
- When turning allow the D Ball to rise to high point
- Step forward and once in double foot support phase accelerate (push) and repeat again in second turn
- Release for height i.e. beat the giant
- Repeat 3-5 times each set
Coaching points:
- This is a drill, not a throw, so athlete should finish in a controlled position
- Make sure the (right-handed) athlete is pushing the D Ball at right foot touch down into each turn i.e. the right side is pushing around the left foot
Drill 4: D-Ball (Three Turns)
Aim: To develop core movement and rotational technique
Description:
- Stand with feet shoulder-width apart
- Hold the D Ball with the normal hammer grip at the low point
- This drill can be performed with both heel or toe entry on first turn (sequence shown is a toe entry)
- When turning allow the D Ball to rise to high point
- Step forward and once in double foot support phase accelerate (push) and repeat again in second and third turn
- Release for height i.e. beat the giant
- Repeat 3-5 times each set
Coaching points
- This is a drill, not a throw, so athlete should finish in a controlled position
- Make sure the (right-handed) athlete is pushing the D Ball at right foot touch down into each turn i.e. the right side is pushing around the left foot
