MEDBALL MADNESS
Category: Teamwork
1) Working as groups of 4, form a square with one person at each corner. Stand about 1.5m apart. Throw ball to the person on your right who passes it to their right and so on. Run to the person on your left and back again - before they pass the ball back to you. Every 2 mins, change direction and increase the size of the square. Light balls - 1kg or 2kg balls are best for this drill. Soccer balls work too.
2) In pairs of similar fitness level, one person does a travelling exercise to a cone 10m away and then runs back carrying the medball held high above their head. In the meantime, the other person carries out the isometric exercise at cone (A). Swap over and repeat. Change exercises after 4 or 5 mins.
Travelling
Lunge with twist
(holding medball)
Leap frogs Frog Pose
Isometric at cone (A)
Plank with one leg raised
3) In pairs of similar fitness level, take turns to do as many medball squat throws as possible while your partner runs 200m. Continue to alternate between medball squat throws and running for 8 to 10 mins.
4) In teams of 2 or 3 people of similar fitness levels, take turns to pick up and throw a heavy medball (6kg to 10kg) as far as possible. After 4 or 5 mins, turn around and start throwing it back in the opposite direction until you return to where you started.
Frog Pose
Excellent stability exercise for upper body joints.
Place hands on the ground and knees just behind elbows.
Transfer bodyweight forward so that you are resting knees on elbows and balancing only hands.
