Description
Plyo Balls are extremely useful tool for drill work, specifically designed to be thrown against a wall without worrying about excess rebound. This allows the athlete to get all ranges of throwing intensity work in without the need for a throwing partner. They are:
- Sand-filled weighted balls made with durable PVC shells
- Great for re-mapping arm path
- Key part of any throwing recovery program
- Can be used frequently for both hi-intent and warm-up
Many of the drills have been made popular through the years.
As a part of this purchase you will also receive a guide with drills and videos that have worked well for over us over the years. Below is one such example providing the purpose behind the drill, what specifically its used to improve, performance cues, sets / reps and common mistakes.
Reverse Throws
Purpose – Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. The drill is great for training T-spine rotation during counter rotation of the trunk, as well as keeping the trunk stacked when coming down the mound. The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics.
Used to Improve:
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- Posterior shoulder strength
- T-spine rotation
- Trunk counter-rotation/stacking
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Performance Cues:
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- Start in an upright position
- First, rock forward to simulate position of ball release
- Drive movement back using torso only
- Don’t allow knee to collapse in order to facilitate rotation
- Maintain supinated (thumbs up) position while focusing on driving shoulder “into the wall”
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Sets:
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- 1-2 sets of 10 reps with a 1-2 lbs. plyo ball
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Common Mistakes:
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- Starting out front – This eliminates back-chaining from the point of release
- Collapsing the front knee – This allows the hips to facilitate rotation instead of driving from the torso
- Throwing “thumbs down” in other words pronated instead of supinated
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