Learn how to profit from this “old style” piece of kit to enhance your swimming!
A medication ball is a really versatile technique of various, bettering and making your “dry-land” swim coaching more practical.
Going approach again into the previous, 3000 years in the past, the primary reference to drugs balls was in Persia, when wrestlers used heavy balls crammed with sand for coaching. In historical Greece, the daddy of medication, Hippocrates, made balls out of layers of animal skins for medical rehabilitation functions. The identify comes from a special which means of the phrase “drugs” that was synonymous with well being.
Often used for rehabilitation functions, a medication ball is a flexible piece of kit that you need to use for performing every kind of various workout routines. It will also be an excellent approach of accelerating coaching masses when working with younger youngsters. Usually talking, they’re the identical dimension as a basketball (however they are often smaller/larger) and might weigh something from 1 to 10/12 kg.
Usually talking, no coaching session entails utilizing only a drugs ball, which is, in truth, used for performing particular workout routines. It’s truly steadily used for power coaching, which is so essential for swimming. An train utilizing a medication ball (engaged on the identical muscle group) is carried out straight after another train. Medication balls are sometimes used as a part of circuit coaching incorporating particular workout routines for swimming.
A medication ball is especially used when performing body weight workout routines and, since this inevitably means overloading, you have to be very cautious how you utilize it.
Let’s check out just a few workout routines for all of the muscle tissues used for swimming that may be carried out in a single single set or together with one other train.
Higher physique twists in a sitting place along with your legs raised – beginning in a sitting place, bend your legs and elevate your toes off the bottom whereas tensing your abdomen muscle tissues. From this place holding the drugs ball in your palms, twist your higher physique to the suitable after which the left, touching the bottom with the drugs ball by your hips – 3/4 units of 10 twists on all sides.
https://www.youtube.com/watch?v=qi5GG5gVigw
Forwards/upwards chest presses – beginning in both a standing place or mendacity down with a medication ball held near your chest, thrust out along with your arms to throw the ball in opposition to a wall or upwards (with someone’s assist) as quick as potential, catch the ball and repeat – 3/4sets of 10 reps – This will also be carried out after units of press ups.
https://www.youtube.com/watch?v=xbqgbhX4Uw8
Ground throw from above head – Begin with the ball above your head and your arms prolonged after which throw the drugs ball in opposition to the ground as laborious as potential utilizing both each palms or one hand solely, simulating the underwater section of the arm stroke – 3/4 units of 10 reps – This will also be carried out after a set of (assisted) pull-ups.
https://www.youtube.com/watch?v=EVJQDXAaD24
Squats – carry out a squat holding the drugs ball in entrance of you along with your arms prolonged – 3/4 units of 8 reps.
https://www.youtube.com/watch?v=moSmAvykHQk
You may also carry out these 4 workout routines collectively as a circuit. Do 3/4 circuits starting with 15” workout routines and 10” relaxation, steadily growing the size of the workout routines by 5”/10” for every circuit.
