Sword Pulls
Being able to move your arms freely and quickly is beneficial in most sports. You want your arm muscles to have a “whipping” motion. Sword Pulls will improve your coordination, rhythm and strengthen your shoulders.
Procedure:
Begin supine on the back of the exercise ball. Grip the dynamic bells overhand with your palms up. Keep your arms straight at your sides. Your torso should be level and parallel with the floor. Make sure that your feet are shoulder width apart. Position your head on the exercise ball and push it into the ball to engage your spine.
Bring your extended right arm with palm up across your body to the opposite hip. Then, quickly flip the hand over so that your thumb is facing down and your pinky finger is up. Keeping your right arm straight, “pull the sword out of the sheath” at a diagonal across your body, raising your right arm above your head and to the side. Circle around the side and back down to the starting position. Repeat, using your left hand. Work up until the motions are moving simultaneously. Keep repeating.
Tips:
DO NOT MAKE CIRCLES WHEN YOU "PULL THE SWORD".
Think how a seat belt crosses your chest. Try to keep the pull along the seat belt line.
Required Equipment:
Exercise Ball
Hand Bells
Focus:
Coordination
Neuromuscular Control
Rhythm and Timing
