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Course: PHRE 5003 – High Performance Training Movement Pattern: Target: Synergist(s):
Exercise
Regressions: Progressions:

Equipment: Medicine Ball
Description:

The following protocol is adapted from (Clemons, Campbell, and Jeansonne 2010)

Equipment

  • 45° incline bench
  • High-durability medicine ball: 6 kilograms (13.2 lb) for females, 9 kilograms (19.8 lb) for males
  • Gymnastics chalk (if available/allowed)
  • Measuring tape
  • Room or gymnasium with at least 8 meters (26 feet) of clearance

Procedure

  1. The measuring tape is placed on the floor with the end positioned under the front frame of the bench, to anchor it.
  2. The tip of the tape should be positioned so it is aligned with the outside of the medicine ball while it rests on the subject’s chest (i.e., in the ready position, prior to putting the ball) (Clemons, Campbell, and Jeansonne 2010; see figure 9.6).
  3. The tape should be extended outward from the bench for at least 8 meters (26 feet), and secured to the floor.
  4. Warm-up: After initial familiarization with the bench orientation and putting procedure, the subject performs five minutes of moderate-intensity aerobic exercise, followed by several dynamic range of motion exercises for the shoulder and elbow joint (e.g., modified or regular push-ups or hand walk-outs). The subject is then allowed several submaximal trials with the appropriate medicine ball.
  5. For the test, the subject should be seated comfortably on the incline bench with feet flat on the floor and the medicine ball against the chest.
  6. The subject grasps the medicine ball with both hands, one on each side.
  7. Without any additional bodily movement (e.g., trunk or neck flexion, arm countermovement), the subject attempts to propel (i.e., “put”) the medicine ball at an optimal trajectory of 45°, for maximal horizontal distance.
  8. Every attempt should be made to propel the ball in a straight line, to yield valid data.
  9. Three to five attempts are permitted, with a minimum of two minutes of rest between attempts.
Common Error(s):
Spotting:
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