Medicine Ball Drill 2 (known as MB2) is an advanced resistance drill consisting of five medicine ball exercises conducted in multiple planes.
Heavier medicine balls can be used in Medicine Ball Drill 2 to make it an alternative to Free Weight Assistive exercises.
Medicine Ball Drill 2 can also substitute for or supplement advanced conditioning and strengthening drills when free weight equipment is not available or when conditions are not suitable.
The Medicine Ball Drill 2 exercises consists of the following exercises:
- Diagonal Chop Throw
- Kneeling Side-Arm Throw
- Sumo Wall Throw
- Sit-Up Throw
- Rainbow Slam
DIAGONAL CHOP THROW
The Diagonal Chop Throw is the first exercise in Medicine Ball Drill 2.
It requires a medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-6 on page 9-6 breaks down the exercise as a Soldier conducts it using a four-count movement and a slam ball or wall to reduce the rolling distance:
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, throw the ball to the ground aiming to the right of the right foot.
● After retrieving the ball, on count 3, repeat count 1, this time moving the ball high above the right shoulder.
● On count 4, repeat count 2, throwing the ball to the left of the left foot.
Figure 9-6. MB2.1 Diagonal Chop Throw
KNEELING SIDE-ARM THROW
The Kneeling Side-Arm Throw is the second exercise in Medicine Ball Drill 2.
It requires a wall or partner to throw to and a medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-7 illustrates the exercise as a Soldier with a partner conducts it:
Starting Position
The starting position for the Kneeling Side-Arm Throw is the Half-Kneeling position on the left knee.
The ball is held at the waist, ready to throw from right to left.
The left side of the body faces the partner.
Movement
● From the starting position, throw the ball to the partner from right to the left.
● The catching Soldier absorbs the impact by catching it with an exaggerated rotation of the arms, shoulders, and trunk to the right.
● Alternatively, the catch can be made by deliberately resisting trunk rotation, in which case the arms absorb the impact.
Figure 9-7. MB2.2 Kneeling Side-Arm Throw
SUMO WALL THROW
The Sumo Wall Throw is the third exercise in Medicine Ball Drill 2.
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 9-8 breaks down the exercise as an individual Soldier using a two-count movement conducts it:
Starting Position
The starting position for the Sumo Wall Throw is the Straddle Stance position with feet slightly wider than shoulder width apart, ready to perform a Sumo squat.
The ball is held in front of the chest, ready to throw forward.
Movement
● On count 1, from the starting position, squat deeply, widening foot stance and turning the feet out to perform a deep Sumo squat.
Move elbows between the knees with ball held in position in front of the chest.
● On count 2, power up and out of the squat, pushing the ball up overhead to throw it high up on the wall.
● Allow the ball to fall to the ground.
Repetitions
● After retrieving the ball, repeat counts 1 and 2 for 5–10 repetitions.
Figure 9-8. MB2.3 Sumo Wall Throw
SIT-UP THROW
The Sit-Up Throw is the fourth exercise in Medicine Ball Drill 2.
It requires a wall or partner to throw to and a medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-9 breaks down the exercise as a Soldier and a partner conduct it:
Starting Position
The starting position for the Sit-Up Throw is the Supine position, with feet flat on the ground and knees bent to 90 degrees.
Feet are toward the partner.
The ball is held on the chest with both hands, ready to throw toward the partner.
Movement
● The weight of the ball and the distance from the partner is calibrated so that the Soldiers can catch and throw to each other.
● From the starting position, the Soldier flexes the trunk and hips in a sit-up motion, while simultaneously pushing the ball up and toward the partner.
● The partner catches the ball in both hands, absorbing the impact by bending the elbows and leaning backwards in the trunk to return to the starting position.
● Both Soldiers keep their feet on the ground throughout the exercise.
● When a wall is available, the ball must be thrown with enough force to rebound back to the Soldier.
Figure 9-9. MB2.4 Sit-Up Throw
RAINBOW SLAM
The Rainbow Slam is the fifth exercise in Medicine Ball Drill 2.
It requires a medicine ball of size and weight suitable to meet the physical training session’s goal.
Figure 9-10 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Rainbow Slam is the Straddle Stance position with the ball held at waist height.
Movement
● From the starting position, move the ball up and to the left and then in an arc to the right.
● While turning to the right, begin a forceful throw directing the ball to the ground.
● Retrieve the ball before repeating the exercise in the opposite direction.
Repetitions
● Complete this exercise 5–10 times on each side.
Additional Guidance
● As skill improves, add more power to the throw by jumping during the throwing motion.
Figure 9-10. MB2.5 Rainbow Slam