Yorkshire host towns for 2019 World Championships unveiled

Harrogate will be the main host town for the duration of the championships

Organisers of the 2019 UCI Road World Championships have unveiled the Yorkshire towns and cities that will play host the various races.

North Yorkshire town Harrogate has been named as the main competition centre, with every race of the Worlds finishing there.

>>> Tour de France route 2017: stages and key climbs

Beverley, Doncaster, Leeds, Northallerton, Ripon, and York have all been put forward as potential start locations for races.

The 2019 Worlds takes place over nine days in September of that year, likely kicking off as usual with the team time trials and culminating in the elite men’s road race on the final Sunday.

The last time Britain hosted a Worlds was in 1982 when it took place at Goodwood in West Sussex.

“We are delighted to announce our intention to start the UCI Road World Championship races in 2019 in all four corners of Yorkshire making sure the races take in the full splendour of this beautiful and diverse county,” said Welcome to Yorkshire chief executive Gary Verity.

“This is an unprecedented opportunity to showcase Yorkshire to the world and I have no doubt that every town and village on the final routes will be ready with their famous Yorkshire welcome as seen for the Tour de France and now each year for the Tour de Yorkshire.”

The county, which memorably hosted the Tour de France Grand Départ in 2014, will receive £24 million of government investment for the event along with £3 million of National Lottery money.

£15 million of the government funding will be used to develop 27 cycle sport facilities across the UK as part of the events legacy.


Go to Source

Lilly King, Bethany Galat Drop Massive 200 Breast Times at Nationals

Fun fact, did you know Lilly King never won high school state until her senior year? She was runner-up almost every year before that to who else but Bethany Galat. The two Indiana natives from opposite ends of the state came together once again to race at the IU Natatorium in Indianapolis. This time, it was King who took the win over her long time rival with a massive 2:21.83 to swim the second fastest time in the world this year behind Russia’s Yulia Efimova (2:19.83). Galat was second at 2:22.24 to now sit fourth in the world behind Great Britain’s Jocelyn Ulyett (2:22.08). Both of those swimmers made their first World Championship team as Galat made her first major international trip.

The United States has not had a major international win in the 200 breast since Rebecca Soni broke the world record in the 2012 London Olympics, and they have a solid and young 1-2 punch going into Budapest this summer. King is 20 and Galat is 21.

Those two swam away from the pack over the back half from the rest of the field. Miranda Tucker (2:25.82), Kayla Brumbaum (2:25.85), Vanessa Pearl (2:25.97), Andrea Cottrell (2:26.50), Katie Meili (2:26.71) and Breeja Larson (2:28.09) also swam in the A-final.

Screen Shot 2017-06-28 at 7.05.13 PM

Go to Source

What the Hell Is the Difference Between a Sweet Potato and Yam, Anyway?

Colorful, oddly-shaped, bright or white flesh, these starches taste heavenly no matter how you prepare them. I’m talking about sweet potatoes. Oh, wait, are those yams? Which is which, anyway? And, nutritionally speaking, does it matter?

Sweet potatoes and yams may be two of America’s most misunderstood vegetables. As it turns out, they’re pretty easy to tell apart from the outside. But are they the same inside?

What’s the Difference Between Sweet Potatoes and Yams?

If you walk into the fresh-vegetable section of your local grocery store and see piles of pointy, potato-like things in various colors and wonder what exactly they are, you are not alone. What one store might call a sweet potato another might declare a yam, and vice versa. Do only sweet potatoes have bright red skins? If it has purple flesh, is it a yam? And is a sweet potato really a potato? It’s all very confusing—unnecessarily so, as it turns out.

In the U.S., 99 percent of the “sweet potatoes” and “yams” you see in the produce section are really all just different kinds of sweet potatoes. (FYI, neither sweet potatoes nor yams come from the potato family. Sweet potatoes are related to morning glories, and yams to lilies. Who knew?)

Sweet potatoes are usually tapered, often on both ends. They come in a variety of colors and textures, with skin ranging from light yellow to golden-orange, or even red, and flesh that ranges from white, yellow, and orange, to red and even purple. Sweet potatoes are the ones we are most likely to use in recipes.

sweet potatoes

rodrigobark/Shutterstock

If it looks more like a regular potato, it’s probably a yam. Instead of being tapered, yams tend to be more rounded. Their skins are usually darker and look more like bark. Their flesh tends to be either white or white with purple, and they can grow to be much larger than sweet potatoes.

But don’t worry too much about telling them apart, because yams are actually kind of hard to find in the U.S. If you really want one, try international or specialty markets.[1]

Can I Substitute Yams With Sweet Potatoes?

These two root vegetables might look a little different, but does it matter which one you eat? Right off the top, one important difference is that you can eat sweet potatoes raw (if you really want to). Raw yams, on the other hand, are toxic (but perfectly fine when cooked).

In terms of nutrition, these two sources of complex carbohydrates are fairly similar. Both are good sources of fiber and are relatively low on the GI scale (54 for yams and 71 for sweet potatoes), and both provide significant amounts of vitamin C, vitamin B-1, copper, and manganese.[2]

But the bright-orange flesh found in many sweet potatoes contains a lot more beta-carotene (vitamin A) than yams. In fact, a 100-gram serving (about a half-cup) provides 283 percent of your daily vitamin-A needs. The whiter flesh of yams, on the other hand, provides a meager 5 percent.

Nutrient Sweet Potato (100 g) Yam (100 g)
Vitamin A 283% 2%
Vitamin c 4% 28%
Carbohydrates 20 g 28 g
Fiber 3 g 4 g
Glycemic index 71 54
References
  • What’s the difference between sweet potatoes and yams? The Kitchn. Accessed December 11, 2015. http://www.thekitchn.com/whats-the-difference-between-yams-and-sweet-potatoes-word-of-mouth-211176.
  • Glycemic index and glycemic load for 100+ foods. Harvard Health Publications: Harvard Medical School. Accessed December 11, 2015. http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods.
  • United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. Accessed December 11, 2015. http://ndb.nal.usda.gov/ndb/foods.

Go to Source

Townley Haas Unleashes Second Fastest 200 Free of 2017

Photo Courtesy: Peter H. Bick

There was a lot of potential around Townley Haas after he finished in the individual 200 free final last year and swam the fastest relay split of any of the competitors in the 4×200 free relay. Haas picked up his first World Championship selection with a 1:45.03 on Wednesday night in Indianapolis, the second fastest time in the world this year behind China’s Sun Yang (1:44.91).

Haas moves ahead of the British duo of James Guy (1:45.55) and Duncan Scott (1:45.80) on the world rankings list as we move towards Budapest. Haas will be joined in the individual 200 free by Blake Pieroni of Indiana (1:46.30), who moves to fifth in the world rankings. Pieroni picks up his first World Championship spot in his career.

Zane Grothe (1:46.39) and Conor Dwyer (1:47.25) rounded out the top four for a solid 4×200 free relay. The Americans will be looking to regain the world title they lost to Great Britain in 2015. The Brits will be tough to beat with the core of Scott and Guy leading the charge for them.

Clark Smith (1:47.29) and Caeleb Dressel (1:47.51) also pick up relay consideration spots with their fifth and sixth place finishes. Jay Litherland (1:47.74) and Mitch D’Arrigo (1:47.79) rounded out the top eight final.

Screen Shot 2017-06-28 at 6.40.17 PM

Go to Source

7 Tips To Help You Pack On More Plates During Your Next Workout

While you can always adjust your reps and sets, adding more weight to your workouts is a necessary step to catapult your progress forward.

If you’ve hit a strength plateau and can’t seem to break through, try using one of these tips to give you the extra ammo to destroy your PR.

Tip 1: Serve Yourself a Shot of Caffeine

If you’re not training with any sort of pre-workout supplement or caffeine, you are definitely missing out. Caffeine is one of the most highly used ergogenic aids, and can provide a physical energy boost as well as improve your mental performance.

For best results, start with 200 milligrams of caffeine taken 30 minutes prior to your workout session and increase the dose as needed. Your ideal caffeine dosage will partly depend on your sensitivity level and whether you consume it on a regular basis. Play around with what seems to work best for your tolerance.

For best results, start with 200 milligrams of caffeine taken 30 minutes prior to your workout session and increase the dose as needed.

Warning: Too much caffeine will interfere with sleep and could lead to CNS fatigue. More is not always better.

Tip 2: Do One Light Set Prior to Your Heavy Set

A big mistake a lot of lifters make is going straight for their heavy weight without properly priming the muscles. While a general warm-up may feel adequate, it won’t be enough to get your muscles ready for heavier loads.

Try doing one lighter set at around 40-50 percent of your max load prior to your first heavy set. As you do this, focus on engaging the muscles you’re targeting. Your mission here is to ensure optimal muscle activation is taking place.

Every single muscle fiber in that target muscle needs to be fired up and ready to contract before you can lift heavier sets. Avoid jumping straight into your PR or trying to get there through gradual increases; the first won’t prime your muscles properly, and the second will fatigue you way before you reach your target weight.

Tip 3: Visualize a Successful Rep

Every truly great athlete in the world practices some form of visualization strategy, so this might be one bandwagon worth jumping on. Top athletes find somewhere quiet to prepare themselves mentally before a big event—taking time to actually “see” themselves executing their goals to perfection. They walk themselves through what they need to do and visualize the end result.

Every truly great athlete in the world practices some form of visualization strategy, so this might be one bandwagon worth jumping on.

Try this with your next PR set. Before you hit the gym, or even before you step up to the bar, take a few minutes and visualize yourself getting the weight up. By doing this, you hard-wire your brain for success and build confidence in your own abilities. The more often you take the time to visualize your results, the better this technique will work.

Visualization alone will not magically add plates to your squat overnight. However, if you’ve been struggling to make that 10-pound jump from your previous PR, visualization could be what you need to get it done.

Tip 4: Find a PR Song

Music is a fantastic motivational aid during workouts, so why not make use of it for packing on more plates? The trick here is to choose one song that pumps you up and makes you ready to take on anything.

Once you choose a song, save it for your PR set. Don’t listen to it during the rest of your workout, and definitely avoid it when you’re not at the gym. The idea is to create a kind of Pavlovian response, whereby hearing your song triggers an automatic strength response that could help you break through your PR plateau.

Find a PR song

Never underestimate the power of good music. For many hard-training athletes, it can make a significant difference.

Tip 5: Dial in Your Pre-Workout Nutrition Strategy

You probably already know pre-workout nutrition is a critical component for optimal results. But have you perfected your pre-workout nutrition, or are you just following standard protocol and eating some combination of protein and carbs an hour or two prior to your workout session?

While vague macronutrients are fine for an everyday training session, when it’s time to really step up to the plate (no pun intended!) and blast your PR, your pre-workout nutrition must be on point. Otherwise, your body won’t have what it needs.

Many people may actually feel better by skipping carbs in the hour or two leading up to their workout. For these individuals, the hit of carbs causes them to feel slightly sluggish, reducing their chances of generating maximum force.

Try playing around with your pre-workout macros. See for yourself how you react. Carbs are still essential for muscle building and recovery, but consider cutting back slightly right before the session and then gauge whether this improves your maximum strength output.

Redistribute your carbs to earlier in the day, with a large carb and protein breakfast, carbs and protein at lunch, and then a protein-only snack midafternoon before you hit the gym. Provided you are still eating quality carbs in sufficient amounts, you shouldn’t have any issues with low blood glucose levels. You may even see a jump in your workout performance.

Tip 6: Train the Negatives

One of the best ways to gain strength and get past a sticking point is by focusing more attention on the negative, or eccentric, portion of your reps. Have a partner help you lift the slightly heavier weight, then, with your partner spotting you, slowly lower the weight back to the starting position. Most people are stronger during the negative portion, so you should be able to complete this step without issue.

Train negatives

Once you’ve completed the rep, have your partner assist you again for each additional rep until you’ve completed the set.

Training this way will help you gain more strength. When you finally feel ready to go back to an unassisted set with your target weight, you should be able to lift it.

Tip 7: Try a New Gym

A final tip you might consider is trying out a new gym. If you’ve been training at the same gym, doing the same thing over and over again for the last few weeks, months, or years, the novelty of a new environment may help get your brain out of its strength-plateau funk and get you stacking on more weight.

Or simply switch up the order of your lifts, the days you work out, or the time you hit the gym. It may sound silly, but sometimes a small change is all you need to get yourself psyched up and breaking through to that next weight level. It doesn’t always work for everyone, but it’s worth a try.

Go to Source

NBA star Curry to play in Web.com Tour event

Stephen Curry and daughter Riley

NBA star Stephen Curry will swap a basketball for a golf club in August when he plays against professionals in the Web.com Tour’s Ellie Mae Classic.

The Golden State Warriors guard plays golf with a 2.2 handicap and has received a sponsor exemption to compete in the second-tier tournament.

The 29-year-old won his second NBA title in three years with the Warriors earlier this month.

“I’m looking forward to hopefully not embarrassing myself,” he said.

“Golf has always been a passion of mine and it’s a dream come true to get the chance to play inside the ropes amongst the pros in a PGA Tour-sanctioned tournament.”

Curry, a two-time NBA Most Valuable Player and the Warriors’ all-time leader in three-pointers made, will generate welcome publicity for the event, which is held a short drive from Golden State’s home arena in Oakland.

He is not the first San Francisco-based sports star to appear at the tournament. Former San Francisco 49ers wide receiver Jerry Rice made three appearances in the event, missing the cut each time.

Go to Source

Katie Ledecky Lowers World’s Fastest Time in 200 Free at Nationals

Photo Courtesy: Aaron Doster-USA TODAY Sports

Editorial content for the 2017 USA Swimming Nationals is sponsored by TritonWear. Visit TritonWear.com for more information on our sponsor. For full Swimming World coverage, check event coverage page.

19-year-old Katie Ledecky won another national title in the 200 free on Wednesday night at the 2017 Phillips 66 USA Swimming National Championships. Ledecky already had the number one time in the world after what she did at Santa Clara earlier this month. Ledecky lowered that time with a 1:54.84 to move further ahead of Sweden’s Michelle Coleman (1:55.64).

Ledecky will be joined in Budapest once again by Virginia’s Leah Smith (1:56.68) who seems to be Ledecky’s right hand woman in every single event. Those two will be accompanied by Melanie Margalis (1:56.90) and Mallory Comerford (1:56.95) for the 4×200 free relay in Budapest. The US has won every major meet in the relay since 2010 but has not gotten the World Record despite all the strong swimmers they have had. The US is now the heavy favorite in that relay moving forward to Budapest. They also have another chance at eclipsing China’s world record from 2009 at 7:42.08.

Simone Manuel (1:57.11) and Cierra Runge (1:57.71) also picked up relay considerations for Budapest by finishing fifth and sixth. Claire Rasmus (1:57.92) and Katie Drabot (1:58.58) also swam in the A-final.

Screen Shot 2017-06-28 at 6.21.37 PM

Photo Courtesy:

Go to Source

Wimbledon: Andy Murray's maiden win at All England Club named greatest moment

Media playback is not supported on this device

Wimbledon 2017 on the BBC
Venue: All England Club Dates: 3-16 July Starts: 11:30 BST
Live: Coverage across BBC TV, BBC Radio and BBC Sport website with further coverage on Red Button, Connected TVs and app.

What is Wimbledon’s greatest moment?

Almost 30,000 of you chose your top three moments, from a list compiled by a panel of our tennis experts, to help us celebrate 90 years of the BBC at Wimbledon.

And the results are in.

The best moment at Wimbledon – with 64% of users placing it in their top three – is Andy Murray winning his maiden title in 2013 and ending Britain’s 77-year wait for a men’s champion.

Rafael Nadal and Roger Federer’s intense final in the dark back in 2008 came second, with Bjorn Borg and John McEnroe’s epic 1980 final coming third.

Murray wins in 2013 – what they said

Former Wimbledon champion Pat Cash: “It was one of the greatest moments in tennis history – a Briton winning Wimbledon. The atmosphere was phenomenal.

“Wherever you went, there was this tension, this expectation of “can he do it?” You can’t understand the pressure he had with 77 years of history on his back. It takes one hell of a tough kid to do that.”

BBC commentator Barry Davies: “Andy Murray does thoroughly deserve to win. It has to be a Briton winning it. And he might now do what Fred Perry did, and win it three times.”

Former British number one Sam Smith: “There are not many times when you’re watching something that you want to watch, but you can’t.

“During the final game I had to go in my study and pace about. If I’m feeling that, what must Judy Murray and his family been going through? It was the match you couldn’t bear to watch, and yet you had to.”

The top 10 moments in order

  1. Murray wins his maiden Wimbledon title (2013)
  2. Nadal beats Federer in the dark (2008)
  3. Borg beats McEnroe in final (1980)
  4. Ivanisevic wins on People’s Monday (2001)
  5. Becker wins first Wimbledon aged 17 (1985)
  6. Isner v Mahut in Wimbledon’s longest match (2010)
  7. Ashe beats Connors (1975)
  8. Wade wins first Wimbledon title (1977)
  9. Navratilova wins ninth title (1990)
  10. Serena beats Venus in final (2002)

Media playback is not supported on this device

Go to Source

2017 Phillips 66 USA Swimming Nationals: Day 2 Finals Live Recap

Photo Courtesy: Peter H. Bick

The second night of finals at the 2017 Phillips 66 USA Swimming National Championships features eight finals with World Championship berths at stake in six of them. Heat sheets are available for the session that starts at 6 pm local time in Indianapolis.

Katie Ledecky, Leah Smith, Townley Haas and Caeleb Dressel will be looking to add events to their World Championship lineup, while Kathleen Baker and Ryan Murphy will be looking for their second straight trip to Worlds. Lilly KingKatie Meili Josh Prenot and Jacob Pebley will be looking to make their first Worlds after representing the USA in Rio last summer. Regan Smith, Sean Lehane, Andrew Wilson and Will Licon will all be looking to make their first senior national team.

Tom Shields is the only major scratch of the morning as he scratched out of the 50 fly final, allowing Andrew Liang to sneak into the A-final. There were also some scratches out of the B-finals including Sarah Gibson and Jack Conger in the 200 frees.

Heat Sheets

Live Results

Tonight’s Events:

  • Women’s 200 Freestyle
  • Men’s 200 Freestyle
  • Women’s 200 Breaststroke
  • Men’s 200 Breaststroke
  • Women’s 200 Backstroke
  • Men’s 200 Backstroke
  • Women’s 50 Butterfly
  • Men’s 50 Butterfly

Women’s 200 Free

Men’s 200 Free

Women’s 200 Breast

Men’s 200 Breast

Women’s 200 Back

Men’s 200 Back

Women’s 50 Fly

Men’s 50 Fly

Go to Source

The Ultimate Medicine-Ball Workout

Each implement in the gym could be used a number of ways, but each one serves certain goals better than others. Looking to improve your max strength? You’ll probably have to grab a heavy barbell. All-in for muscle gains? Dumbbells and cables are right up your alley. And in the case of medicine balls, explosive power and conditioning are the name of the game.

When throwing a medicine ball, unlike when lifting weights, you don’t have to slow down at the end of the range of motion; you can just let the ball fly. Therefore, simply throwing the ball in different directions trains your body to generate explosive power in those directions, without putting on any brakes.[1]

Of course, you can’t talk about power without mentioning the Olympic lifts. Yes, they’re great for training explosive power, but whereas Olympic weightlifting can be difficult to learn and trains only in the vertical or diagonal power pillar, the explosive medicine-ball throwing exercises utilized in this workout are easy to learn and require you to move fast and explosively in multiple ways. You also don’t need a platform, specialized shoes, or expensive bumper plates. All you need here is a ball and either a wall or some open space, such as a field or a parking lot.

Unless you are limited to outside workouts and the weather is horrible, you have no excuse not to get the most out of your training! Put this workout from my Pillars of Power Performance training course in the mix, and be prepared to be surprised at how big a payoff a light ball can have.

Nick Tumminello’s Medicine-Ball Workout

Although the medicine-ball throwing exercises require you to move as explosively as you can, focus on the technique of each exercise and use deliberate control when setting up to perform each rep. If necessary, rest a bit longer than indicated between sets in order to complete the designated number of reps with good control. This workout emphasizes movement quality over quantity!

Medicine-Ball Workout
Warm-up circuit: 2 rounds

Medicine-ball rotation

12-14 reps, each direction

Medicine-ball rotationMedicine-ball rotation

Medicine-ball figure 8 with hip rotation

6-8 reps

Medicine-ball figure 8 with hip rotationMedicine-ball figure 8 with hip rotation

Medicine-ball reverse lunge with torso rotation

6-8 reps, per leg

Medicine-ball reverse lunge with torso rotationMedicine-ball reverse lunge with torso rotation

Medicine-ball swing

12-14 reps

Medicine-ball swingMedicine-ball swing

Medicine-ball around-the-world

6-8 reps, in each direction

Medicine-ball around-the-worldMedicine-ball around-the-world
Note: Rest as little as possible between movements, and 1-2 min. between rounds.

Power Exercises

Paired set: 4 sets

Medicine-ball reverse scoop throw

4-6 reps

Medicine-ball reverse scoop throwMedicine-ball reverse scoop throw

Medicine-ball rainbow slam

6-8 reps per side, alternating sides

Medicine-ball rainbow slamMedicine-ball rainbow slam

Paired set: 4 sets

Medicine-ball overhead soccer throw with step

6-8 throws, alternating legs for step

Medicine-ball overhead soccer throw with stepMedicine-ball overhead soccer throw with step

Medicine-ball side rotary scoop throw

5-6 reps, per side

Medicine-ball side rotary scoop throwMedicine-ball side rotary scoop throw

Paired set: 4 sets

Medicine-ball rotary punch throw

5-6 reps, per side

Medicine-ball rotary punch throwMedicine-ball rotary punch throw

Medicine-ball front rotary scoop throw

6-8 reps, per side

Medicine-ball front rotary scoop throwMedicine-ball front rotary scoop throw
Note: Rest as needed between exercises and 2-3 min. between paired sets.

Conditioning

Medicine ball squat-push-throw

3-4 sets of 10-12 reps, running to ball between reps

Medicine ball squat-push-throwMedicine ball squat-push-throw
Note: Rest 2-3 min. between sets.

Technique Keys for Warm-up

Medicine-Ball Rotation

Stand tall while holding the medicine ball at chest height, with your feet slightly wider than shoulder-width apart and your arms extended in front of you. Rotate your torso to the right side while raising your left heel off the ground and rotating on the ball of your foot as you turn. Rotate your hips and shoulders together at the same rate, while looking straight ahead. Quickly reverse the motion and repeat on the other side. Continue moving dynamically until you’ve performed 12-14 reps on each side.

Medicine-Ball Rotation

Medicine-Ball Rotation

Tips: Do not pause at any time during this exercise; move fast while using deliberate control. Your nonrotating foot should point fairly straight ahead on each rep.

Medicine-Ball Figure 8 with Hip Rotation

As the name implies, this exercises involves moving the medicine ball through a figure-8 pattern continuously. It’s similar to, but a slight progression from, the previous rotation exercise.

Start with your feet slightly wider than shoulder-width apart, while holding the medicine ball just above your left ear with your elbows slightly bent. Move the medicine ball diagonally across your body toward your right knee by shifting most of your weight onto your right leg and rotating your torso to the right side, while raising your left heel off the ground.

Without stopping the figure-8 motion, move the ball up to just above your right ear. Quickly reverse the motion and repeat on the other side by moving the ball diagonally toward your left knee while simultaneously shifting most of your weight onto your left leg and rotating your torso to the left side while raising your right heel off the ground. Again without stopping the figure-8 motion, move the ball up to just above your left ear. That’s one rep! Continue moving dynamically through this action until you’ve performed 6-8 reps of full figure 8s.

Medicine-Ball Figure 8 with Hip Rotation

Medicine-Ball Figure 8 with Hip Rotation

Tips: You’ll both rotate and shift your weight during this exercise, so don’t skip either aspect. Don’t pause at any time during this exercise; move fast while staying under control. Perform the exercise smoothly with good rhythm and timing in your arm movement and weight shifting. Be sure to rotate your hips and shoulders together, at the same rate, while looking straight ahead.

Medicine-Ball Reverse Lunge with Twist

Step backward with your right foot and drop your body so that your knee lightly touches the floor as you rotate your torso to the left, or toward your front leg. Reverse the movement by coming out of the lunge and bringing your right foot forward so that you are back to the starting position with your torso facing forward. Perform the same movement with the other leg while turning to the other side. Continue to alternate sides, performing 6-8 reps on each side.

Medicine-Ball Reverse Lunge with Twist

Medicine-Ball Reverse Lunge with Twist

Tips: Perform this exercise in a smooth, rhythmic fashion, coordinating your upper body and lower body in the lifting and lowering phases of each repetition. Keep your head facing forward throughout, so your shoulders rotate but your head doesn’t. This technique keeps you from getting dizzy and helps maintain range of motion in your neck.

Medicine-Ball Swing

With your feet roughly hip-width apart, hold a medicine ball in both hands with your arms straight and in front of your body. Hinge forward at your hips, keeping your knees bent at roughly a 20-degree angle. Drive the medicine ball between your legs, as if hiking a football. Once your forearms come into contact with your thighs, quickly reverse the motion by simultaneously driving your hips forward and swinging the medicine ball upward.

Finish with the ball at eye level or above your head—or lower if this height is uncomfortable for your shoulders—then reverse the motion to complete one rep. Perform the exercise in dynamic fashion without pausing at any point. Perform 12-14 reps.

Medicine-Ball Swing

Medicine-Ball Swing

Tips: Perform this exercise in a smooth, rhythmic fashion, coordinating your upper body and lower body in the lifting and lowering phases of each repetition. Do not allow your back to round out at the bottom of each rep.

Medicine-Ball Around-the-World

Stand in a wide stance with your feet about 12-inches wider than your shoulders. Hold the medicine ball directly above your head with your elbows slightly bent. Keeping your elbows bent, use your entire body to make the biggest circles (more like horizontal ovals) that you can make. Perform 6-8 reps in one direction, then reverse the motion and perform another 6-8 reps in the opposite direction.

Medicine-Ball Around-the-World

Medicine-Ball Around-the-World

Tips: Bend your knees at the bottom of the movement and shift your weight to the same side the ball is on. Also, reach high to the sky at the top of this exercise.

Technique Keys for Power Movements

Medicine-Ball Reverse Scoop Throw

Hold the ball between your legs as you drop your shoulders even with your hips, in a Romanian deadlift-type position. Explode out of the start position by extending your legs, while simultaneously throwing the ball at a 45-degree angle behind you in a scoop-like motion. Turn around, walk to the ball, and repeat. Perform 4-6 reps per set.

Tips: Do not round your back in the set-up position. Initiate the throw from your legs, and throw the ball as fast as possible. Your feet should leave the ground at the end of the throw.

Medicine-Ball Rainbow Slam

Stand with your feet shoulder-width apart, while holding a medicine ball weighing about 6.5-13 pounds (3-6 kilograms) above your head with your elbows slightly bent. Shift your weight slightly to the side on which you’re holding the ball.

Slam the ball to the ground at roughly a 45-degree angle, just outside your opposite foot, while shifting your weight to the same side. Allow the ball to take a very small bounce, catch it, and reverse the motion to perform the next repetition on the other side by moving your arms around your head in a rainbow-like arc. Perform 6-8 reps on each side per set.

Medicine-Ball Rainbow Slam

Medicine-Ball Rainbow Slam

Tips: As you slam the ball, allow your shoulders and hips to rotate slightly. To avoid getting hit in the face when the ball bounces, do not keep your face directly above where the ball is being slammed. At the top of the range of motion, when your arms are overhead, reach as high as possible to create a stretch in your torso musculature.

Medicine-Ball Soccer Throw with Alternate Leg Step

Standing with your feet roughly hip-width apart, hold the medicine ball weighing about 4.5-11 pounds (2-5 kilograms) over your head and lean backward slightly to stretch your abdominal region.

Step forward with one foot as you explosively throw the ball at the wall, in the manner of a soccer throw. Aim for a target on the wall that’s roughly at your torso height. Stand far enough from the wall to allow the ball to bounce at least once before you catch it and reset for the next rep. Alternate the leg that you step with on each rep. Perform 6-8 throws per set.

Medicine-Ball Soccer Throw with Alternate Leg Step

Medicine-Ball Soccer Throw with Alternate Leg Step

Tips: When starting each rep, do not lean back so far as to overextend your lower back; lean back just enough to initiate a stretch in the front of your torso.

If using a Dynamax-type medicine ball, which has limited bounce, you can stand much closer to the wall than if using a rubber medicine ball. Stand at a distance from the wall that allows the ball to bounce or roll back to you after each throw without forcing you to feel rushed.

Medicine-Ball Side Rotary Scoop Throw

Stand perpendicular to a solid wall at your right side, with your feet shoulder-width apart and your knees slightly bent. Hold a medicine ball weighing 6.5-11 pounds (3-5 kilograms) with both hands by your left hip, then shift your weight to your left leg while hinging forward slightly at your hips. Lift your right heel off the ground, allowing your right foot to rotate slightly and point toward your left side.

Explosively shift your hips toward your right while turning your hips and shoulders to throw the ball horizontally, using both hands in a scoop-like motion. Perform all reps on one side before switching sides. Perform 5-6 reps on each side per set.

Medicine-Ball Side Rotary Scoop Throw

Medicine-Ball Side Rotary Scoop Throw

Tips: Keep your back in good alignment when setting up each throw. Keep your elbows slightly bent throughout. As you throw, lift your back heel off the ground and rotate in the same direction as you’re throwing by pivoting on the ball of your foot.

If using a Dynamax-type medicine ball, which has limited bounce, you can stand much closer to the wall than if using a rubber medicine ball. Stand at a distance from the wall that allows the ball to bounce back to you after each throw without forcing you to feel rushed.

Medicine-Ball Rotary Punch Throw

Stand roughly perpendicular to a solid wall, with your feet shoulder-width apart and your knees slightly bent. Position your front foot (the one closest to the wall) at about a 45-degree angle and point your back foot straight ahead. With your torso upright, hold a medicine ball weighing 6.5-11 pounds (3-5 kilograms) between your hands at chest level with your elbows pointed outward.

Explosively rotate your hips and shoulders simultaneously toward the wall while extending your rear arm to throw the ball horizontally, as if throwing a punch. Allow the ball to bounce back to you, then reset your position for the next repetition. Perform all reps on one side before facing the other direction and performing the exercise on the opposite side. Perform 5-6 reps on each side per set.

Tips: Allow your back foot to rotate toward the wall as you throw. Begin each throw with most of your weight shifted away from the wall; finish each throw with most of your weight on the leg closest to the wall, with your rear heel off the ground.

Throw the ball at the wall as hard as you can. Keep your rear elbow parallel to the floor before each throw.

If using a Dynamax-type medicine ball, which has limited bounce, you can stand much closer to the wall than if using a rubber medicine ball. Stand at a distance from the wall that allows the ball to bounce or roll back to you after each throw without forcing you to feel rushed.

Medicine-Ball Front Rotary Scoop Throw

Stand facing the wall with your feet roughly shoulder-width apart and put most of your weight on your left leg. Rotate your shoulders toward your left side, placing a medicine ball weighing 6.5-11 pounds (3-5 kilograms) outside of your left thigh. Your right heel should be off the ground, and your right foot should be rotated and pointed toward your left side.

Explosively throw the ball horizontally at the wall by unwinding your body back to the center position. Throw the ball in a scoop fashion. Stand at a distance from the wall that enables you to catch the ball before it bounces. You can either perform all reps on one side before switching, or alternate sides with each repetition. Perform 6-8 reps on each side per set.

Medicine-Ball Front Rotary Scoop Throw

Medicine-Ball Front Rotary Scoop Throw

Tips: Do not just throw the ball with your arms; use your legs, hips, and torso to create rotational power. Keep your back in good alignment when setting up each throw. Keep your elbows slightly bent throughout.

If using a Dynamax-type medicine ball, which has limited bounce, you can stand much closer to the wall than if using a rubber medicine ball.

Technique Keys for Conditioning Exercises

Medicine-Ball Squat-Push-Throw

In a large space (e.g., field or parking lot), stand with your feet roughly shoulder-width apart. Hold a medicine ball weighing 6.5-11 pounds (3-5 kilograms) at your chest with your elbows underneath the ball.

Lower your body, in a motion similar to that of a front squat, by shifting your hips backward and bending your knees so that your thighs become roughly parallel to the ground and your torso leans slightly forward. Explode out of the bottom position by simultaneously extending your arms and legs, launching the ball diagonally at a 45-degree angle as far as you can out in front of you.

After you’ve released the ball, sprint to it. Allow the ball to bounce once or twice, but try to grab it before it bounces a third time. Reset your feet to begin the next throw, which is followed by another run to grab the ball. Repeat this sequence for a total of 10-12 throws to complete one full set.

Medicine-Ball Squat-Push-Throw

Medicine-Ball Squat-Push-Throw

Tips: Do not try to throw the ball on the run. As you throw the ball, your forward lean causes you to jump forward, which sets you up nicely to sprint forward. Stop after you’ve grabbed the ball to properly set up each throw, so that you can throw the ball in the most powerful manner.

References
  1. Meylan, C., T. McMaster, J. Cronin, N.I. Mohammad, C. Rogers, and M. Deklerk. 2009. Single-leg lateral, horizontal, and vertical jump assessment: Reliability, interrelationships, and ability to predict sprint and change-of-direction performance. Journal of Strength and Conditioning Research 23(4): 1140–47.

Go to Source