Purpose

To improve the strength and power of the trunk area through rotation and
extension
Starting position and instructions
• Stand holding medicine ball level with knees in a slight squat position
• Raise the ball diagonally up towards the opposite shoulder keeping the
arms straight
• At the same time rotate the trunk and extend through the knees
• Rotate or turn the rear foot to increase range of movement
• Repeat for the desired number of repetitions, and then repeat on the other
side
Coaching points
• Keep knees in line with toes and feet facing forwards
• Keep the abdominals pulled in tight and take care not to hollow the back
Progressions/adaptations/variations
• Increase or decrease the weight and size of the medicine ball
• Reduce the force and range of movement of the chop
• Single leg chops
Purpose
To improve the muscular fitness of the gluteals, quadriceps, shoulders, upper
back and trunk stabilisers
Starting position and instructions
• Pick up medicine ball and hold it on a bent arm level with tummy button
• While lunging forward raise the ball up over the head until arms are
straight
• Return the ball back to the starting position when regaining the standing
position
• Repeat using alternate legs for the desired number of repetitions.
Coaching points
• Stand with feet hip width apart