The Medicine Ball Plate Blocks is a ballistic exercise for beginners to improve neural pathways for explosive shot production, body control and coordination.
Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.
Medicine Ball Plate Blocks Description
Medicine Ball Plate Blocks
Coach/partner stands in front of athlete, holds a medicine ball (MB) in both hands and chest passes it towards the athlete.
- Athlete holds the plate in both hands close to the chest
- Athlete takes serving position (trailing foot is in front of leading foot); look forward during exercise
- Coach/partner chest-passes MB towards chest of the athlete
- Athlete explosively extends arms forward, hits MB with the plate, thereby returning MB to coach
- Athlete returns plate toward chest
- Coach holds the MB for 1 second before passing it back to the athlete
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Related Ballistic Exercises
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- Medicine Ball Diagonal Lunge Plate Blocks
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- Loaded Mid-Level Tuck Jump
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- Plate Jacks
Training Zone
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:
About Philipp Halfmann
Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!
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