Weight Ball Lunges

Begin standing up holding the Ball chest high (not against chest) hold ball out about six inches away from chest. When lungin use complete lower leg running form. Lunge out with first leg. Then stand up on to the ball of your foot with the back leg cycling through like a high knee. Then lunge out with the next leg.

This will help you first step as well as your expolsiveness, and speed.

Step 1

Step 2

Step 3

Step 4


Excercise Schedule:
Week 1 3x10 each leg (both legs equals one)
Week 2 3x10
Week 3 3x15
Week 4 3x20

You can use a heavier weight ball when ever you feel comfortable. Remember to stretch before strenuous activity.

Weight Ball Toss

The weight Ball Toss Begins With you starting in a squat position, with the ball between your legs. Next you expolde upwards as if you are jumping straight up. While you are exploding up you throw the ball as high as you can over your head.

This will increase your explosiveness as well as you vertical jump.

Step 1


Step 2

Final Throw


Excercise Schedule:
Week 1 3x10
Week 2 3x15
Week 3 3x20
Week 4 3x25

You can use a heavier weight ball when yoou feel comfortable. Remeber to stretch before any work out.

Core Strength

The Core of your body which is the abdominal region, lower back,and groin area(hips) is the base of all of your strength. Doing Sit-ups, crunches, push ups, bridges, laying leg tucks, will all help your athletic ability. Do combinations of three excercises 3 sets of how ever many reps. Your total count should be 225 for the first week. For Advanced atheltes add 25 to 50 reps on all excercises. Remember to stretch before and after. Doing Push-ups will help increase you upper body as well as your core.

Week 1
3x25 on all excercises
Week 2
3x25 on all excercises
Week 3
3x25 on all excercises (add weight or a straight bar for sit ups, add twisting motion, this will help your obliques and body control)
Week 4
3x50 on all excercises
Week 5
3x50 on all excercises
Week 6
4x75 on all excercises

After week six each week add 25 reps to each set or push yourself until you max.