Exercises & Drills

Try some of the most popular Dynamax Medicine Ball exercises. You will find descriptions on proper setup and technique as well as photos and videos showing you how these exercises should be executed.


Bilateral Chest Pass

CLICK ABOVE IMAGE TO VIEW VIDEO This exercise is performed individually in a locomotion orientation.  The trainee starts this exercise from a stand still and begins walking forward while striking the ball with the mid thigh with each step, alternating strikes between the left and right knee. The trainee’s hands should be placed on top […]

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Bucket Toss

CLICK THE ABOVE IMAGE TO SEE VIDEO This exercise is performed in a seated orientation within the trainer/trainee mode of training. The trainee sits with legs spread wide, tension on the trunk, shoulders open, and feet dorsiflexed.  The trainer stands ninety degrees to one side of the trainee and begins the exercise by tossing the […]

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Double-Knee Strike

CLICK ABOVE IMAGE TO VIEW VIDEO This exercise combines the sit-up throw with two alternating single leg strikes of the ball to the mid thigh, followed by a double leg strike. The coach initiates the movement by tossing the ball over the athlete’s head.  The athlete extends fully to the ground, taps the ball overhead, […]

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Hammer Rotations

The exercises provided in our education section are simply the basics. Besides the obvious advantages from a physiologic, practical, and enjoyment standpoint, movement-based training is also adaptable.

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Iso Chest Pass

CLICK ABOVE IMAGE TO VIEW VIDEO The coach stands with feet shoulder-width apart and the seated athlete externally rotates their outstretched legs to hook their feet behind the ankles of the trainer.  The trainee leans back, placing tension on the trunk.  The trainer passes the ball toward the chest of the athlete who receives it […]

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Log Toss

CLICK ABOVE IMAGE TO WATCH VIDEO The athlete begins the exercise by stepping directly over the ball with it positioned between the ankles. The athlete squats down and places one hand on either side of the ball.  In one powerful movement the athlete extends at the ankle, knee, and hip joints while simultaneously lifting ball […]

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Sit-Up Throw

CLICK THE ABOVE IMAGE TO SEE VIDEO The athlete begins seated on the floor, legs extended, with the coach positioned at the feet of the athlete in a split stance.  The coach initiates the movement by tossing the ball just above the head of the athlete. The athlete’s trunk loads eccentrically while lowering completely to […]

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