Tornado Ball Training

Tornado Ball Jumping 180 Slams


Purpose

  • Full body power exercise that works balance and coordination.
  • Works explosive extension of the ankles, knees and hips, as well as midline stabilisation, arms, grip, shoulders and back.
  • Great variation of the sledgehammer exercise, without needing a tire or a sledgehammer

Execution

  • Ensure you use the rope wrap technique around the wrist, to secure the rope around the hand and prevent slippage. Clutch both hands together around the rope. Tadacip for sex http://valleyofthesunpharmacy.com/tadacip/
  • In a tall, shoulder width stance, swing the tornado ball backwards and around one side of the body, in a full and complete arc.
  • Allow the arms to come up above the head, and swing the ball hard into the ground, aim to bounce the ball vertically and not toward the body.
  • The first few bounces are very important to generate the necessary speed and power for continuing the jump.
  • As the ball bounces extend your arms upward as you rise and begin to jump.
  • Turn your head in the direction you wish to turn continuing to bring the arms up and above you.
  • Turn a full 180 degrees, aiming to spot the ground directly behind you.
  • As you start to descend from the jump and turn, chop the arms powerfully down ward.
  • Land as lightly as you can, pulling forcefully downward and slamming the ball hard into the ground
  • Aim to land in a strong partial squat position, with good strong alignment.
  • Bounce the ball vertically and continue into the next rep.

Tech Points

  • Breathe in as you jump up, and out with the slam.
  • Practise side to side slams before moving to this variation.
  • Direct the bounce of the ball with your arms, avoid pulling the arms toward the body as you slam.

Tornado Ball Side to Side Slams


Purpose

  • Full body, rotational split stance power exercise.
  • Great regression to the 180 split jump slam.

Execution

  • Ensure you use the rope wrap technique around the wrist, to secure the rope around the hand and prevent slippage. Clutch both hands together around the rope.
  • Stand tall in a wider than shoulder width stance.
  • Swing the ball in a large arc, away from the direction you wish to slam. Get Valium online http://sellersvillepharmacy.com/valium.php
  • Rotate through the hips and pivot on the balls of the feet, bring the arms around and explosively downwards.
  • Drop into a split stance, slamming the ball hard into the ground.
  • Time the bounce, so you rise with the ball, bringing the arms up above the head.
  • Direct the ball upward, as you rotate through the hips, pivoting in the opposite direction on the balls of the feet.
  • Continue to pivot, pulling the ball through and downward.
  • Pull explosively downward, dropping into another split stance, aiming to slam the ball hard on the opposite side.
  • Continue into the next repetition.

Tech Points

  • Breathe in as you rise, and out as you slam.
  • By popping a small jump as you rise and pivot, will make it easier to move from side to side.
  • Aim to land with good alignment in a strong stance.
  • The harder the slam, the higher the bounce and the easier the turn.

Tornado Ball Stepping Squat Slam


Purpose

  • Rhythmical full body power exercise that works the posterior chain, midline stabilisation, and lower body as well as the arms, grip, shoulders and back.
  • Great variation of the sledgehammer tire slam, without needing a tire or a sledgehammer.

Execution

  • Ensure you use the rope wrap technique around the wrist, to secure the rope around the hand and prevent slippage. Clutch both hands together around the rope.
  • If the rope is around the left wrist, you will be turning to your right, and vice versa.
  • Start in a tall, wider than shoulder width stance.
  • Swing the ball in a full arc away from the direction of the slam.
  • Allow the arms to move upward and over the head, as you step around 90 degrees.
  • Pull sharply downward, dropping into a hinge or deadlift stance, as you slam the ball downward and hard into the ground.
  • Time the bounce, so you step back into you original stance as the ball reaches the peak of its bounce.
  • Swing the ball backwards and in front of the body, in a full and complete arc.
  • Continue to swing the ball around, and repeat for another repetition.

Tech Points

  • Aim to bounce the ball vertically, and not toward the body.
  • Timing is everything, time the bounce, time the turn and time the swing.
  • Keep a strong alignment when slamming the ball.
  • Remember to work and turn on both sides of the body.

Tornado Ball Stepping Lunge Slam


Purpose

  • This is a progression of the stepping squat slam.
  • Rhythmical full body power exercise that asymmetrically loads the hips as you step in and out of a lunge pattern.

Execution

  • Set yourself up the same as per the stepping squat slam.
  • Swing the ball in a full arc away from the direction of the slam.
  • Allow the arms to move upward and over the head, as you step around 90 degrees.
  • Continue to step through and into a lunge.
  • Whichever hand the rope is wrapped around, that will be the same side leg that lunges forward.
  • Pull sharply downward, dropping into a split stance, as you slam the ball downward and hard into the ground.
  • Aim to step and slam.
  • Time the bounce, so you step off the front leg, and back into your original stance as the ball reaches the peak of its bounce.
  • Allow the ball to swing backwards and in front of the body, once again in a full and complete arc.
  • Continue to swing the ball around, and repeat for another repetition.

Tech Points

  • Aim to bounce the ball vertically, and not toward the body.
  • Timing is everything, time the bounce, time the turn and time the swing.
  • Keep a strong alignment when slamming the ball.
  • Continue stepping on the same leg. Repeat by changing sides, both hand and stepping leg.