Middle School

Medicine Ball Drill #1

Boys and Girls

EXERCISE 1: High Set Press

STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Raise arms to high set position.
2. Press arms overhead.
3. Return to count 1.
4. Return to starting position.

EXERCISE 2: Low Set Turn

STARTING POSITION: Regular stance. Arms in low set
position.
CADENCE: Slow
MOVEMENT:
1. Turn and look left.
2. Return to starting position.
3. Turn and look right.
4. Return to starting position.

EXERCISE 3: High Set Bend and Reach

STARTING POSITION: Straddle stance. Arms in high set
position.
CADENCE: Slow
MOVEMENT:
1. Raise arms overhead
2. Bend knees and touch ball to ground between legs.
3. Return to count 1.
4. Return to starting position.

EXERCISE 4: High Forward Reach

STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Keeping arms straight, raise arms frontward and overhead.
2. Return to starting position.
3. Repeat count 1.
4. Return to starting position.

EXERCISE 5: Low Set Turn and Push

STARTING POSITION: Straddle stance. Arms in low set
position.
CADENCE: Slow
MOVEMENT:
1. Turn and look left, extending arms away from body.
2. Return to starting position.
3. Turn to right, extending arms away from body.
4. Return to starting position.

EXERCISE 6: High Reach

STARTING POSITION: Regular stance. Arms forward down.
CADENCE: Slow
MOVEMENT:
1. Raise straight arms forward to overhead position and
stretch upward on toes.
2. Return to starting position.
3. Repeat count 1.
4. Return to starting position.

EXERCISE 7: Forward and Spin

STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Raise arms forward and up to shoulder height.
2. Rotate ball until right hand is downward.
3. Return to count 1.
4. Return to starting position.
5. Repeat count 1.
6. Rotate ball until left hand is downward.
7. Return to count 1.
8. Return to starting position.

EXERCISE 8: Turn and Spin

STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Raise arms to high set .
2. Turn left, press out, rotating left hand up.
3. Return to count 1.
4. Return to starting position.
5. Repeat count 1
6. Turn right, pressing out, rotating right hand up.
7. Return to count 1.
8. Return to starting position.

EXERCISE 9: Half Rear Lunge and Press

STARTING POSITION: Regular stance with arms in high set
position.
CADENCE: Slow
MOVEMENT:
1. Step back with left leg to half lunge and press overhead.
2. Return to starting position.
3. Repeat count 1 with right leg to rear.
4. Return to starting position.

EXERCISE 10: Side Circle

STARTING POSITION: Regular stance. Arms in forward
down position.
CADENCE: Slow
MOVEMENT:
1. Raise arms overhead left with outside circle.
2. Lower arms right to starting position.
3. Raise arms overhead to right with outside circle.
4. Lower arms left to starting position.

EXERCISE 11: Toe Touch

STARTING POSITION: Regular stance. Arms in forward
down position
CADENCE: Slow
MOVEMENT:
1. Bend forward and lower hands toward toes.
2. Return to starting position.
3. Raise straight arms frontward and overhead.
4. Return to starting position.

EXERCISE 12: High Set Squat

STARTING POSITION: Straddle stance. Arms in high set
position.
CADENCE: Slow
MOVEMENT:
1. Squat to comfort zone.
2. Return to starting position.
3. Repeat count 1.
4. Return to starting position.