Crossover Flys
Crossover Flys promote full body integration. This exercise will strengthen your chest, allow you to store more elastic energy, increase your flexibility, shoulder strength, speed strength and timing. This exercise also promotes ployometric loading.
Procedure:
Start supine on the back of the exercise ball. Hold the training bells loosely in the underhand grip. Walk your feet toward the ball another inch or two, allowing your head to roll even farther back on the ball, your chin pointing toward the ceiling. Place your feet shoulder width apart. Cross your arms right underneath your chin. This motion is quickly putting your muscles of your arms and shoulders on pre-stretch. Now uncross your arms, palms facing and into a position where your wrist, elbow and shoulder are in alignment and where the elbow remains at a 90-degree angle throughout the exercise. When you cross your arms, slap the bells on the ball. Use this momentum to help you open your chest during the fly motion. All of the crossover movements vary from mid chest to the throat and vary in depth. Continue to cross and open, alternating the arm closest to your chin.
Variation #1, The Low Fly: With the Low Fly position, drop your hips similar to the way you would in the Overhead Reach exercise. As you drop you hips, bring your elbows into the exercise ball. This will put your arms and shoulders on stretch.
Think of a Cadence: Cross-Drop-Open, Cross-Drop-Open, Cross-Drop-Open
Variation #2, The High Fly: Drop your hips. As you drop your hips, extend your arms overhead.
Think of a cadence: Cross-Drop-Up, Cross-Drop-Up, Cross-Drop-Up
Tips:
Engaging your abs is key to maintaining balance and form during this exercise.
When you cross your arms try to make the crook of your arms get close to your throat without touching your throat.
When you are crossing your arms, bounce the training bells off the exercise ball.
Required Equipment:
Exercise Ball
Hand Bells
Focus:
Absolute Strength
Acceleration Strength
Strength Speed
