The Medicine Ball Diagonal Lunge Plate Blocks is a ballistic exercise for advanced athletes 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.
Diagonal Lunge Plate Blocks Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability repetitively.
Also, don’t just progress with adding more weight. Instead maximize the speed and don’t look towards the ground while lunging but keep your head up and look forward. All while maintaining perfect form.
If that’s still too easy then keep your head up and track and object/person while lunging.
Here are the progression levels:
- Beginner: look down
- Advanced: look forward
- Professional: look forward & track an object/person
Medicine Ball Diagonal Lunge Plate Blocks Description
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 drops into a diagonal lunge position; look forward during exercise
- Coach/partner chest-passes MB towards chest of the athlete
- Athlete explosively extends arms forwards, 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
Related Ballistic Exercises
- Broad Jump with Single Leg Landing
- Loaded Single Leg Low-Level Lateral Tuck Jump
- Medicine Ball Chops
We provide you with some more workouts and training tips you may be interested in to optimize your training.