Northern Beaches Athletics - Medium - High Intensity

Core - Plyometric Exercises (Medium Intensity)
Broom Stick Twist		Preparation Sit on bench. Position pole on back of shoulders. Place hands or wrists over each side of pole with arms extended. Execution Rotate torso through waist to one side then to the opposite side. Repeat.
Medicine Ball Seated Twist		Preparation With a partner, straddled and sit on bench back to back with space between. Place feet flat on floor. First partner holds medicine ball with both hands. Execution Both individuals rotate torso through waist to same side. First partner hands medicine ball to second partner who retrieves ball. Both individuals turn to the opposite side to again exchange medicine ball. Continue to rotate ball one direction. When finished, repeat opposite direction.
Medicine Ball Standing Twist
Medicine Ball Seated Side Throw		Preparation With a partner, sit on floor or sit straddled on separate benches. Sit side by side facing opposite directions approximately 2 meters apart. First partner holds medicine ball with both hands. Execution First individual rotates torso away from other partner and taps medicine ball on floor just behind far hip. Individual rotates torso to the opposite direction and throws ball to partner. Second individual catches ball and executes same sequence. Continue to exchange ball. When finished, face opposite direction and repeat.
Medicine ball Sit-up		Preparation Facing partner, sit on floor less than 1 meter apart with knees bent. First individual holds medicine ball with both hands. Execution First individual lies back with ball overhead and taps ball to floor. Individual immediately throws ball to partner from over head and sits up. Partner catches ball in front of head and repeats steps. Continue to volley ball back and forth
Uper Body Plyometric Exercises (Med - High Intensity)
Depth Push-ups		Preparation Lie on floor face down between two mats or low platforms. Position hands on floor between platforms. With toes on the floor push body up with arms extended and body straight. Execution Lower body to floor and immediately push body up as fast as possible. As the hands leave the ground rapidly place hands on platforms to the sides, catching body before it falls.
Clap Push-ups		Preparation Lie on floor face down and position hands on floor. With toes on the floor push body up with arms extended and body straight. Execution Lower body to floor and immediately push body up as fast as possible. As the hands leave the ground rapidly clap hands together and place back to original position, catching body before it falls. Repeat.
Overhead Throws		Stand with one foot in front (staggered stance) with knees slightly bent. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.
Side Throws		Stand with feet hip-width apart; place left foot approximately one foot in front of right foot. Hold medicine ball with both hands and arms only slightly bent. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle. Catch ball on the bounce from your partner or wall and repeat.
Over back toss		Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body. The goal is to throw the ball behind you as far as you and generating most of the power in the legs. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.
Slams		Stand with feet parallel, shoulder-width apart and knees slightly bent. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
Single Arm Overhead Throws		Stand with feet slightly wider than hip-width apart. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air. The aim is to throw the ball as high as you can and generating most of the power in the legs. Catch ball on the bounce and repeat
Explosive Start Throws		Stand with feet slightly wider than hip-width apart. Knees should be slightly bent. Pick medicine ball up to chest level. Quickly explode up and press the ball straight out as far and fast as you can. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.
Squat Throws		Stand with feet slightly wider than hip-width apart. Knees should be slightly bent. Hold medicine ball at chest level and squat down to a parallel position. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump. Catch ball on the bounce and repeat according to prescribed repetitions.
Plyometric Push-Ups		Start by getting into a push-up position. Lower yourself to the ground and then explosively push up so that your hands leave the ground. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.