Overhead Reach
The Ballistic Ball Workout is one of the most intense full body workouts on the planet! The following 15 exercises will increase your rhythm, timing, flexibility, speed, agility and power. You will work every muscle in your body! Make sure to do the workout in bare feet to get maximum benefits.
Procedure:
Hold two training bells in an overhand grip at the shoulder, your elbows bent at your sides. Your legs initiate the movement. Straighten out your legs and arms simultaneously, keeping the bells close to your torso and face while moving to the fully extended position. Arch your back around the ball, extending your reach as far as possible. Keep your feet flat on the ground. Inhale while stretching your arms and legs. Once fully straightened, return to the starting position. You can move your arms wide or keep them close together. Keep repeating until you lose form or become unbalanced.
The Overhead Reach helps build your plyometric foundation, enhances the eccentric and concentric changeover speed, builds multi-plane and multi-directional strengthening and stretching.
Tips:
It's important to build speed on the extension, but the real force and speed comes as you return to the starting position.
Monitor to ensure that your athlete keeps their head pressed into the ball. This engages the spine.
Change the intensity by working with empty bells some days and weighted bells on other days.
Required Equipment:
Exercise Ball
Hand Bells
Focus:
Dynamic Flexibility
Rhythm and Timing
Speed Strength
