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The following is a brief excerpt from the newest e-book from Renegade Training™, "
More than a Game".
"More than a Game" is an in-depth look at Hockey Training for intensely
dedicated players. Encompassing nearly 300 pages, this book reveals the
proper dry-land training methods for the world's fastest game. The book
is available immediately at www.renegadetraining.com/more_than_a_game.html
The
following section pertains to Medicine Ball training and specific use
of restorative circuits. It is applicable to virtually any individual
involved in fitness, health or athletic based training.
Medicine ball training is one of the most effective training mediums
available. It allows for a free range of motion, is easily adaptable to
athletes of all abilities, can be used for explosive power training as
well as general recovery and fitness work, and is highly affordable and
transportable. No training program would be complete without Medicine
Ball work
.
As a training medium, Medicine balls are one of the most versatile of
all items. It allows for simple adherence to the
Renegade Concepts of Training™ and one of the few items definitely required within
Renegade Training™.
It is a safe, affordable resistance medium for users with a variety of
goals and athletic abilities. The benefits of medicine ball training
are enormous and extend to every component of the
Renegade Wheel of Conditioning™.
Med ball work equally allows for all three planes of movement in the
body, unlike many other pieces of equipment. With all these factors in
mind, it is an absolute must for Hockey dry-land training.
Med ball training could be loosely categorized within four major areas:
Certainly
the first two sections are very closely related to one another. My
consideration for distinguishing the two relates to the varying planes
of motion and the concern of dynamic flexibility within the torso,
which is of course a highly important sport-specific function.
With the progression of physical abilities to advanced levels, the concept of being able to
stabilize within destabilized environments is
displayed as the user is able to perform these circuits in imperfect
environments, the most extreme being on an Indo Board, thus displaying
an increased awareness of the body in handling diverse functions
simultaneously and in tactile response.
This is only in
advanced levels where intense harmony of hands to feet, shoulders to
hips, elbows to knees are displayed with the duality of
mind and body unity
and thus limited exclusively to highly advanced athletes. Once this
occurs, the imperfect or chaotic environment has been adapted to and
evolves to a perfectly calm setting. With a heightened level of
intensity, whether in the form of the weight of the ball or the force
of the throw in return similar exercises can be used for point 3,
introductory explosive training.
Renegade Training™ coaching tip
Through the first use of med ball training, the following 2 circuits
are performed to assist in generalized muscular recovery (generally
speaking on Tuesday / Thursday and Saturday, opposite to major "lift"
days of Monday / Wednesday and Friday). Ensure work is done with proper
technique, perfect posture and never reinforce bad habits. Utilize a
light 5-8 lb med ball and err on the side of caution. Each movement is
performed with 5-10 throws per exercise depending on levels of fitness,
generally within 24 hours before and after an intensive day of
exercise. Circuit B is optionally performed in conjunction with other
weighted movements that emphasize core development such as Overhead
Squats and Split Jerks.
Please
note not only should circuit B be done in a manner to assist recovery
and regeneration but in a highly explosive manner to promote vicious
turning power.
Medicine Ball Circuit A
Please note these are presented as restorative circuits and should be
performed with a modestly light medicine ball, reflective of strength
levels. Typically I suggest a four to eight pound med ball.
Additionally these exercises can be highly explosive and such as in
this case, you'll want to use a heavier med-ball like the one used in
the photos which is 20lbs.
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Chest Pass |
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Feet should be shoulder width apart and hips squared directly at the
target. With a solid, rooted base and good posture explode ball forward
with as much velocity as possible.
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One-Hand Twisting Chest Pass |
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Pay careful attention to set-up. Opposite hip should be directly facing
target. Elbow is high with rear delts pinched back. Twist body back in
a ¼ to ½ turn with weight transferring to back leg. In an powerful
explosive move, twist body, with weight shifting to lead leg.
With care, this can be a used to emulate sport specific hip turn of shooting.
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Walking Chest Pass |
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This is same as typical chest pass but starting with one leg behind.
Initiate the movement with a powerful step into the target, exploding
the ball forward with power generated from your legs (repeat to
opposite leg forward).
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Overhead Pass |
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Feet should be shoulder width apart and hips squared directly at the
target. With a solid, rooted base and good posture and the body facing
target, lift ball behind head and explosively throw ball directly
towards target overhead.
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Walking Overhead Pass |
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This is same as typical overhead pass but starting with one leg behind.
Initiate the movement with a powerful step into target and throw
(repeat to opposite leg forward).
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Scoop Forward |
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Feet should be shoulder width apart and hips squared directly at the
target. With a solid, rooted base and good posture with body facing
target; swing ball up and behind head. Swing ball above head, then
between legs as you push buttocks back (into a neutral position) and
then explosively pull hips through and bring ball up above your head
slamming the ball straight ahead.
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Scoop Backward |
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Feet should be shoulder width apart and hips squared directly at the
target. With a solid, rooted base and good posture with body facing
target swing ball up and behind head swing ball above head, then
between legs as you push buttocks back (into a neutral position) and
then explosively pull hips through and bring ball up above your head
slamming the ball straight ahead.
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Two-Hand Swing |
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With opposite hip facing target hold ball with both hands direct in
front of you. Feet should be shoulder width apart and feet intensely
rooted. Swing backwards, twisting and looking behind you, transferring
weight to back foot with front heel coming off ground. In a swift,
powerful action, explosively drive hips through transferring weight to
lead leg as target faces target.
This should also be included as part of the RAT™ training options within the overall program design.
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One-Hand Swing |
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With opposite hip facing target hold ball with both hands directly in
front of you. Feet should be shoulder width apart and feet intensely
rooted. Weight transfers to back leg ball as held with opposite hand.
In a swift, powerful action, explosively drive hips through
transferring weight to lead leg as target faces target.
This should also be included as part of the RAT™ training options within the overall program design.
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Seated Throwing Twist |
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From seated straddle position, twist body, reaching ball behind you and
extend back throwing ball to side. Preferably this should be performed
with a training partner where the ball is thrown back with speed,
emphasizing the eccentric action.
Seated Twist;
from straddle position, twist to one side, placing ball behind back as
far as possible. Twist to opposite side and pick ball up. (Not pictured)
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Situp Pass |
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In a standard sit-up position, with heels dug into ground, raise ball
over head. perform standard situp with ball lowered to behind your head
rise up, with heels dug into ground and throw ball against wall.
Preferably this should be performed with a training partner where the
ball is thrown back with speed, emphasizing the eccentric action.
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Torso Twist |
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Laying on your back with legs straight and perpendicular to ground hold
ball held with feet. Arms should be stretched out with palms pressed
firmly against the ground. Twist to side with arms staying flat on
ground. Bring ball to ground
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