Whattup guys and Eid Mubarak to anyone out there celebrating. Just a quick post today.
I wanted to share a great slam ball warm-up for boxers I found in the book ‘Training For Warriors‘ by Martin Rooney (I’ve modified it slightly though).
Though this warm-up can be used by pretty much anybody, it’s particularly good for boxers and combat athletes as it gets the feet & hips turning, and the rotational muscles of the core firing.
You will need a good slam ball for this as regular medicine balls may end up ripping. Use a light ball, 3 kg is a good weight.
There are 5 drills in total:
-Chest Pass (0:08)
-Standing Pass (0:13)
-Football Throw-in (0:22)
-Scoop Toss (0:28)
-Wraparound Pass (0:36)
-Perform 5 reps of each drill without stopping to make one circuit (I only included 3 reps to cut the video time). Aim to do each circuit 3 times. If it’s your first time doing this you can start with one circuit and work your way up to three over of a couple of weeks.
Though you should go at a good pace, you don’t have to put 100% raw power into every throw. This circuit is meant as a warm-up drill rather than a pure power drill, so take it easy.
Plus, warm-ups are supposed to warm you up so you can get started.. not wipe you out before you get there!
If you want to do this with a partner, nothing changes. Just don’t hit it in each other’s face.
Note: Make sure to get your feet and hips turning on the sideways and backward throws, as you could hurt your lower back if you fail to do so. Your lower back is not really built to twist excessively.
That’s it guys. Lemme know how it goes!
If you’re a combat athlete or an aspiring coach, get Training For Warriors, it’s a must read.