Texas Hardball

Texas Hardball
Untitled document Here are some really good lifts for power, explosiveness, and flexibility.    
     1. medicine ball throws-  Position your feet alittle wider than your hips, hold a 6 lbs medicine ball(or a weight that works for you) in your chest with both hands. Slowly sink into a squat position and then explode up and out while launching the ball as far as possible.  Think as though it is a chest pass in basketball except shoving the ball up in the air as high as possible.  2 sets of 8 to 10 reps
     2.  slide jumps-  Get into a squating position, feet should width apart. Jump laterally as far as you can, the moment you land, jump again but straight up. When you land back down, jump again back to the starting position.  2 sets of 20 reps
     3.  basic lunge stretch- keeping the trail leg straight, step out and sink your hips to the ground, bracing yourself with your hands on the ground. Your chest should be over your front knee. Switch legs and hold each stretch for 10 solid seconds without bouncing.


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