Slam Balls

DiamondDad316 · Dec 1, 2016

This was brought up in another thread post talking about resistance bands. Are slam balls good for working out at home in the basement? Are there any good places to find different drills for the slam balls? Could the slam balls take the place of battle ropes (I was looking at getting the ropes before I heard about the slam balls).

YOCOACH · Dec 1, 2016

My understanding is they're very versatile and used for cross training mostly. A friend of mine uses them religiously and likes them very much. I asked him to send me a couple of links for workouts he uses and this is what he sent me...

The Dynamax Medicine Ball Workout for Maximum Muscle Power
https://www.acefitness.org/acefit/healthy-living-article/60/3801/heavy-ball-slam-workout/
Ball Slams for Strength & Conditioning - Medicine Ball Training - Fitstream

Also, there are many videos on youtube that he uses.

Tatonka · Dec 1, 2016

Interesting? We've used the typical lighter weight medicine balls with great results but haven't tried these yet...I like the idea.

julray · Dec 1, 2016

Below is a list of exercises I use. It cost me 12 dollars CAD to purchase a 6lb slam ball. My daughter is 12 and I believe this is heavy enough for somebody that age. She is a fairly strong girl, so maybe a 4lb would be good for others. Of course you could have a range of weights as well which would be ideal.

I choose from the master list of exercises and like to circuit training with them.. for example

Monday workout

Circuit 1
=========
Overhead ball Slams (10)
Washing Machine (10)
Squat Push Throw (10)

Circuit 2
============
Rock and Roll Up (10)
Front Scoop Toss (10)
Side Punch Toss (10)

Circuit 1 she does all 3 exercises consecutively, breaks for a few minutes (or whenever she is ready) and does all 3 exercises consecutively again. She repeats this routine for Circuit 2

I am by no means a fitness instructor, so you may not want to follow this, I just wanted to give somebody an example of what we do. Of course she does a warm up before starting as well and either Push ups or Chin ups in the beginning as well. And we end the training session with a reaction drill .I stand behind her with 3 balls and she stands in front a wall. I bounce the ball of the wall alternating from right to left hand and increase the speed as she gets more successful at catching the ball and flipping it back over her shoulder where I can grab it). It keeps it light and fun, and nothing wrong with working on reaction, hand eye coordination.

She loves slam ball exercises which is the most important thing of all, she finds them fun and challenging. Why? Because she gets to bash a ball off the floor and sometimes almost kill me in the process. If you don't think this type of exercising isn't challenging, do the routine yourself, it works up a good sweat. And there are literally thousands of exercises out there, which means great variety and new challenges, keeps them interested

julray · Dec 1, 2016

Ahh sorry guys the image didn't post in the same size or resolution....

Seattlecoach · Dec 1, 2016

Julray - very interested in your chart. Would a copy paste of just exercise and explanation (I assume that is what is in the right column) be possible?

julray · Dec 2, 2016

Washing Machine throw and swing more explosively - Grab a medicine ball and stand facing a partner. Gauge the distance for this drill, both of you hold the medicine ball with straight arms in front of your chests at the same time. Let your partner hold the ball as you turn around. With your back to a partner, stand with your feet shoulder-width apart. Keep your toes pointed forward throughout the entire move. At the same time, rotate your arms and torso to the left while your partner tosses the ball into your outstretched arms. Catch the ball and rotate all the way to the right side, tossing the ball to your partner. Aim for his chest. Immediately, your partner tosses the ball back into your hands. Continue to rotate to the left and the right.

Situp Throw Core and Accuracy - Lie faceup on the floor with your legs straight. A partner should stand in a staggered stance holding a med ball in front of your feet. Keeping your head in line with your body, lift your torso so it's a 45-degree angle to the floor. This is the starting position. Your partner throws the ball just above your head. In one movement, catch the ball, lower your torso back to the floor, and tap the ball on floor above your head. Bring your arms forward and throw the ball at your partner's chest while you raise your torso off the ground.

High-Knee Lift It improves your coordination because it requires total-body balance and mobility - Holding a med ball in front of your chest with straight arms, stand tall with your feet hip-width apart. Without changing your posture, raise your left knee until your thigh strikes the ball and step forward. Repeat with your right leg . Continue to alternate as you walk forward.

Log Toss You'll see instant gains in your vertical leap and total-body conditioning - Stand facing your partner about 6 feet apart. Grab a med ball with both hands, and then bend at your hips and knees to squat down until the ball is centered between your feet and your arms are straight. Your partner should remain standing with her arms extended at a 45-degree angle in front of his face. In a single movement, explosively stand up, push your hips forward, and throw the the ball at your partner's arms. You should thrust the ball upward so forcefully that you rise up on your toes. Finish with your arms extended above your head. Your partner should stop the ball with his both forearms and deflect it back to the ground.

Single-Arm Puts Strengthen throw and prevent injuries throwing - Single Arm Puts | Men's Health, Stand 6 feet from your partner, holding a medicine ball at your chest. Standing in a staggered stance with your left leg in front of your right, rotate your torso and bring the ball to your right shoulder. Your weight should be on your right leg. Shift your weight to your front leg as you explosively throw the ball at your partners chest with your right arm. Catching the ball with both hands, your partner then returns the ball by performing a single-arm chest pass. Continue to pass the ball back and forth until you complete all your reps with your right arm. Then, switch sides.

Rock and Roll Up Full Body - Lie down on a mat with your knees bent and holding a medicine ball overhead with fully extend arms. Now, Pull the knees towards the chest by using the strength of the core and come up to a controlled squat position and then stand up. Return slowly to a squat position and then lie down on the floor.

Lunge and Overhead Throw This is one of the most power-packed medicine ball core exercises that increases strength of the lower body, enhances muscle coordination through a vast range of body movements and builds up rotational core strength. In addition, it also improves the control of movement of the ankles and other stability muscles of the lower body. - Hold a 10 to 15 pounds bouncy medicine ball overhead and lean back to stretch your abdominal muscles. Now take a step forward and throw the ball at a wall. Make sure that the ball can bounce back before you catch it.

Squat Push Throw Stand with your feet placed shoulder width apart while holding the ball at the chest level and your elbows pressed to your sides. Now, squat down as low as possible while keeping your back flat and then jump upwards tossing the ball as high as you can. Pick up the ball from the floor and repeat again.

Front Scoop Toss Bat Speed, Throwing Strenght utilizing lower body and core - https://www.youtube.com/watch?v=Bq2IWko31tI

Side Scoop Toss Bat Speed, Throwing Strenght utilizing lower body and core - https://www.youtube.com/watch?v=Bq2IWko31tI

Side Punch Toss Bat Speed, Throwing Strenght utilizing lower body and core https://www.youtube.com/watch?v=Bq2IWko31tI

Softball Swing Bat Speed, Balance, Power generation, extension - https://baseballrebellion.com/kcjudge/the-most-swing-applicable-exercise/

Golfclubgreg · Dec 2, 2016

My DD is 12 and we work with the slam ball all the time, make fun games with it, have the 20 pound slammer. Works so many muscles just controlling the ball let alone the major groups you are using.

Fastpitch86 · Dec 4, 2016

julray said:
Washing Machine throw and swing more explosively - Grab a medicine ball and stand facing a partner. Gauge the distance for this drill, both of you hold the medicine ball with straight arms in front of your chests at the same time. Let your partner hold the ball as you turn around. With your back to a partner, stand with your feet shoulder-width apart. Keep your toes pointed forward throughout the entire move. At the same time, rotate your arms and torso to the left while your partner tosses the ball into your outstretched arms. Catch the ball and rotate all the way to the right side, tossing the ball to your partner. Aim for his chest. Immediately, your partner tosses the ball back into your hands. Continue to rotate to the left and the right.

Situp Throw Core and Accuracy - Lie faceup on the floor with your legs straight. A partner should stand in a staggered stance holding a med ball in front of your feet. Keeping your head in line with your body, lift your torso so it's a 45-degree angle to the floor. This is the starting position. Your partner throws the ball just above your head. In one movement, catch the ball, lower your torso back to the floor, and tap the ball on floor above your head. Bring your arms forward and throw the ball at your partner's chest while you raise your torso off the ground.

High-Knee Lift It improves your coordination because it requires total-body balance and mobility - Holding a med ball in front of your chest with straight arms, stand tall with your feet hip-width apart. Without changing your posture, raise your left knee until your thigh strikes the ball and step forward. Repeat with your right leg . Continue to alternate as you walk forward.

Log Toss You'll see instant gains in your vertical leap and total-body conditioning - Stand facing your partner about 6 feet apart. Grab a med ball with both hands, and then bend at your hips and knees to squat down until the ball is centered between your feet and your arms are straight. Your partner should remain standing with her arms extended at a 45-degree angle in front of his face. In a single movement, explosively stand up, push your hips forward, and throw the the ball at your partner's arms. You should thrust the ball upward so forcefully that you rise up on your toes. Finish with your arms extended above your head. Your partner should stop the ball with his both forearms and deflect it back to the ground.

Single-Arm Puts Strengthen throw and prevent injuries throwing - Single Arm Puts | Men's Health, Stand 6 feet from your partner, holding a medicine ball at your chest. Standing in a staggered stance with your left leg in front of your right, rotate your torso and bring the ball to your right shoulder. Your weight should be on your right leg. Shift your weight to your front leg as you explosively throw the ball at your partners chest with your right arm. Catching the ball with both hands, your partner then returns the ball by performing a single-arm chest pass. Continue to pass the ball back and forth until you complete all your reps with your right arm. Then, switch sides.

Rock and Roll Up Full Body - Lie down on a mat with your knees bent and holding a medicine ball overhead with fully extend arms. Now, Pull the knees towards the chest by using the strength of the core and come up to a controlled squat position and then stand up. Return slowly to a squat position and then lie down on the floor.

Lunge and Overhead Throw This is one of the most power-packed medicine ball core exercises that increases strength of the lower body, enhances muscle coordination through a vast range of body movements and builds up rotational core strength. In addition, it also improves the control of movement of the ankles and other stability muscles of the lower body. - Hold a 10 to 15 pounds bouncy medicine ball overhead and lean back to stretch your abdominal muscles. Now take a step forward and throw the ball at a wall. Make sure that the ball can bounce back before you catch it.

Squat Push Throw Stand with your feet placed shoulder width apart while holding the ball at the chest level and your elbows pressed to your sides. Now, squat down as low as possible while keeping your back flat and then jump upwards tossing the ball as high as you can. Pick up the ball from the floor and repeat again.

Front Scoop Toss Bat Speed, Throwing Strenght utilizing lower body and core - https://www.youtube.com/watch?v=Bq2IWko31tI

Side Scoop Toss Bat Speed, Throwing Strenght utilizing lower body and core - https://www.youtube.com/watch?v=Bq2IWko31tI

Side Punch Toss Bat Speed, Throwing Strenght utilizing lower body and core https://www.youtube.com/watch?v=Bq2IWko31tI

Softball Swing Bat Speed, Balance, Power generation, extension - https://baseballrebellion.com/kcjudge/the-most-swing-applicable-exercise/

Thanks for the information! I like this idea of using the slam balls.

Slam Balls

Welcome to Discuss Fastpitch

Your FREE Account is waiting to the Best Softball Community on the Web.

DiamondDad316

YOCOACH

Tatonka

julray

julray

Seattlecoach

julray

Golfclubgreg

Fastpitch86

Similar threads

Latest posts

Members online

Forum statistics

Share this page

Online statistics

Forum statistics