by Phil Dyer
MEDICINE BALL
EXERCISES FOR
BASKETBALL
WOODCHOPPERS
to 5 kg, and the sets range from two three of five to ten repetitions for each
side or leg.
WOODCHOPPERS
The woodchopper series involves
three motions - straight down, angled right shoulder to left knee, angled - left
FIBA ASSIST MAGAZINE | 10 2004 | PAGE 59
EXTENDED
ROTATION
shoulder to right knee. Start by standing with knees slightly flexed, feet
shoulder width apart, upper body
erects - core tight, ball extended high
overhead. The motion is swinging the
ball straight down between the legs
(keeping the arms straight) below the
knees. As the ball nears the mid-section of the body, start to bend at the
hips - knees to allow the balls momentum to flow all the way down near the
floor. Start to decelerate the ball with
the core when it approaches the
shins. Explode back up into the original position. The angled motions are
done the same way, except now the
ball starts across the body at the
shoulders and angles down to the outside of the opposite knee.
PAGE 60 | 10 2004 | FIBA ASSIST MAGAZINE