The Medicine Ball Sagittal Reach is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
During the Medicine Ball Sagittal Reach the focus is on improving neuromuscular system efficiency. The neuromuscular system works in sync when the athlete moves on the court and hits the ball.
Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.
Medicine Ball Sagittal Reach Description
- Take an athletic stance. Stand straight, feet are shoulder-width apart and knees slightly flexed.
- Hold medicine ball naturally in both hands and push chest forward.
- Flex the hips to 90 ˚ (or as far as possible) and reach MB forward towards the ground. Elbows are extended. Spine and head remain in neutral position. Look forward.
- Extend hips, simultaneously extend the shoulders, and reach MB over the head. Elbows are extended. Spine and head remain in neutral position. Look forward.
Medicine Ball Sagittal Reach 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 core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy change the change your stance.
Here are the progression levels:
- Beginner: athletic stance
- Advanced: lateral lunge position
- Professional: one leg stance
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: