A couple I like are wall ball and slams.
For the wall ball, stand about 2 feet away from a wall that is atleast 12-14 feet high.Holding the ball in front of you, descend into the bottom of a squat, pause, then leap upward and thrust the ball as high as you can using the power of the hips and legs as well as the arms.This exercise hits all the extensor muscles (ankle, knee, hip, elbow) in a dynamic fashion.Done for high reps and short rest intervals, this is great for conditioning as well.I use a homemade 24ib medicine ball for these.
The slams are best done with a ball that weights between 8-12 pounds.You can stand sideways to a wall and do lateral slams, which are good for rotational power, or you can do overhead slams against the floor, which use the low back and lats.I prefer overhead slams using my heavy bag as the target.The cushioning of the bag propels the ball back up to waist height, so you don't loose time squatting down to grab the ball after each rep.The reduction in time allows for a faster pace which again, is good for conditioning.This is why these two exercises (wall ball and slams) are so productive for me.I build power and conditioning in one exercise.Lots of bang for your buck there.
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