The Alternating Lunge Overhead Med Ball Pull Over is a balance exercise for pro athletes to improve body control, balance and coordination.
Learn more about why having great dynamic balance is important and take a look at Tennis Champions: What Separates Them From The Rest?
Before you engage in stability training you may want to take a look at Medicine Ball Training: Strengthen Your Core & Enhance Stability for more exercises and a sample medicine ball workout for advanced athletes.
Alternating Lunge Overhead Med Ball Pull Over Description
Alternating Lunge Overhead Med Ball Pull Over
- Hold a medicine ball (MB) in both hands behind the head
- Take on athletic stance position; knees are slightly flexed; upper-body is straight
- Side-Step to the left
- Step into a diagonal lunge position with the right foot; distribute weight through the heel (flat footed); knees and hips are flexed at 90˚; back remains straight; face the object/partner; maintain neutral head position; keep looking forward
- Maintain neutral pelvic position, flex the shoulders, keep elbows slightly flexed, and pull the MB over the head to chest-level (90˚ of shoulder flexion)
- Extend the shoulder with extended elbows until the MB is over the head, then flex the elbows and return MB to starting position
- Side-step to the right
- Step into diagonal lunge position with left foot and repeat
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Related Balance Exercises
- Alternating Single Leg Med Ball Trunk Rotations
- Side-Step to Diagonal Single Leg RDL
- 3 Way Cross Over Hand Reach
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- Alternating Single Leg Med Ball Trunk Rotations
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- Side-Step to Diagonal Single Leg RDL
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- 3 Way Cross Over Hand Reach
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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