Med Ball Drills with Shauna Harrison

Jamie LynnDavis

Wall Toss:

1- Stand in front of a sturdy wall, a few feet back. Med ball in your hands. Bend

your knees to squat down 

2- Explode out of your squat as you toss the ball high up on the wall.

3- Catch it, returning to your squat.

4- Repeat 10-15 times or 30 seconds to 1 minute for timed interval workouts

Extra credit: Add a ball slam after you catch the toss and then toss again

Wall Pass:

1 – Stand in front of a sturdy wall, knees slightly bent [strong stance] and about afoot or two back. Bring the med ball to your chest.

2 – Pass the ball to the wall

3 – Catch it and pass it right back

4 – Repeat 10-15 times or 30 seconds to 1 minute for timed interval workouts

Extra credit: After you catch the pass, drop down into a burpee with a pushupoptional, come back up and pass again

Crunch Pass:

1 – Come to a seated position in front of a sturdy wall, heels a few one or two feetback, med ball in your hands.

2 – Lay back taking the ball overhead [it will tap the ground]

3 – Crunch up bringing the ball with you

4 - Pass the ball at the wall

5 - Catch it and roll back down taking it overhead again

6 - Repeat 10-15 times or 30 seconds to 1 minute for timed interval workouts

More Med Ball Drills from Top Trainers: