Medicine Ball Drill 1 (known as MB1) is a dynamic preparation drill consisting of five exercises conducted in multiple planes.
A medicine ball of appropriate size and weight for the session provides light resistance.
Medicine Ball Drill 1 prepares the body for advanced conditioning and strengthening drills as well as more vigorous physical test events and combat tasks.
The Medicine Ball Drill 1 exercises consists of the following exercises:
- Chest Pass Lateral
- Alternating Side-Arm Throw
- Diagonal Chop
- Slam
- Underhand Wall Throw
CHEST PASS LATERAL
The Chest Pass Lateral is the first exercise in Medicine Ball Drill 1.
It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-1 breaks down the exercise as an individual Soldier conducts it using a four-count movement:
Starting Position
The starting position for the Chest Pass Lateral is the Straddle Stance position with ball held in front of the chest, ready to throw forward.
Movement
● The ball is thrown from a distance that allows the ball to rebound into the Soldier’s hands.
● On count 1, from the starting position, the Soldier throws the ball at the wall while simultaneously stepping laterally to the left.
● The lateral step happens while the ball is going to and from the wall.
● On count 2, repeat count 1, stepping laterally to the right to return to the starting position.
● On count 3, repeat count 1, once more stepping laterally to the right.
● On count 4, repeat count 1, stepping laterally to the left to return to the starting position.
Figure 9-1. MB1.1 Chest Pass Lateral
ALTERNATING SIDE-ARM THROW
The Alternating Side-Arm Throw is the second exercise in Medicine Ball Drill 1.
It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-2 breaks down the exercise as an individual Soldier conducts it using a four-count movement:
Starting Position
The starting position for the Alternating Side-Arm Throw is the Straddle Stance position with feet wider than shoulder width, and the ball held to the right of the waist, ready to throw sideways to the left.
The Soldier’s left side faces the wall.
Movement
● The ball is thrown from a distance that allows the ball to rebound into the Soldier’s hands.
● On count 1, from the starting position, throw the ball at the wall from right to the left while simultaneously rotating to face the wall in preparation to catch it.
● On count 2, catch the ball, stepping and rotating the trunk arms and shoulders to the left to absorb the ball’s weight.
● On count 3, repeat count 1, this time throwing from left to right.
● On count 4, repeat count 2, stepping and rotating the trunk arms and shoulders to the right to absorb the ball’s weight to return to the starting position.
Figure 9-2. MB1.2 Alternating Side-Arm Throw
DIAGONAL CHOP
The Diagonal Chop is the third exercise in Medicine Ball Drill 1.
It requires medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-3 breaks down the exercise as an individual Soldier conducts it using a four-count movement at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Diagonal Chop is the Straddle Stance position with ball held in front of the waist.
Movement
● On count 1, from the starting position, move the ball high above the left shoulder.
● On count 2, move the ball down and to the right, simultaneously squatting so that the ball reaches a point to the side of the right knee.
● On count 3, move from the count 2 position to the count 1 position—moving the ball high above the left shoulder.
● On count 4, return to the starting position.
● The second 4-count repetition switches the diagonal pattern to the opposite side.
● On count 1, move the ball high above the right shoulder.
● On count 2, move the ball down to the left knee.
● On count 3, move the ball back to the count 1 position.
● On count 4, return to the starting position.
Repetitions
● The exercise continues this alternating pattern for 5–10 repetitions on each side.
Figure 9-3. MB1.3 Diagonal Chop
SLAM
The Slam is the fourth exercise in Medicine Ball Drill 1.
It requires a medicine ball of size and weight suitable to meet the physical training session’s goal.
A slam ball is recommended to prevent too much movement of the ball after it hits the ground.
Figure 9-4 on page 9-4 breaks down the exercise as an individual Soldier conducts it using a four-count movement:
Starting Position
The starting position for the Slam is the Straddle Stance position with ball held in front of the waist.
Movement
● On count 1, from the starting position, lift the ball up and over the head.
● On count 2, perform a slight squat while forcefully throwing the ball to the ground with both arms just in front of the feet.
● On count 3, squat down to pick the ball up.
● On count 4, return to the starting position.
Repetitions
● Complete this exercise 5–10 times.
Additional Guidance
● As skill improves, the Soldier may add more power to the movement by jumping during the throw.
Figure 9-4. MB1.4 Slam
UNDERHAND WALL THROW
The Underhand Wall Throw is the fifth exercise in Medicine Ball Drill 1.
It requires a wall and a medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-5 breaks down the exercise as an individual Soldier conducts it using a four-count movement:
Starting Position
The starting position for the Underhand Wall Throw is the Straddle Stance position with ball held in front of the waist.
Movement
● On count 1, from the starting position, squat to lower the ball between the legs and toward the rear.
This is the same position used in count 1 of Bend and Reach exercise (see paragraph 3-3).
● On count 2, using an underhand motion, forcefully throw the ball at the wall, aiming for a point on the wall that allows for a rebound and waist-high catch.
● On count 3, continue the catch motion, absorbing the weight of the ball by squatting to lower the ball between the legs.
● On count 4, without pausing the movement of the ball begun in count 3, move quickly through the count 1 squat position to throw the ball again.
Additional Guidance
● Do not return to the starting position until completion of the final repetition.
● Maintain proper squat posture with the spine straight throughout the exercise.
● Note that the power for the throw derives from the movement of the hips as body weight is shifted over the feet.
Repetitions
● Complete this exercise 5–10 times, returning to the starting position after the final repetition.
Figure 9-5. MB1.5 Underhand Wall Throw