MED BALL ROLLOVER STOMP

The Recoil Overhead MB Stomp is part of our Medicine Ball Rotational Training Progression. The primary focus is to improve anterior core stability, glute activation, thoracic mobility and improving the ability to generate power. You will see Overhead Stomps commonly used just to train forward flexion. However, very seldom in any common day or athletic event do you see many movements performed in a single plane of motion. Forward flexion or extension is almost always accompanied by shoulder turn. For this reason, all our Overhead Stomps include thoracic rotation. When lifting the MB Overhead with rotation, we engage of our anterior core to allow for full shoulder flexion without going into lumbar extension. We activate our scapular stabilizers to lift our arms overhead and help stretch and create Lat length as we rotate our shoulders. We also activate our glutes and hip stabilizers to prevent lumbar extension and help create a stable base to perform from. Finally, we activate our anterior core, lats and triceps to perform a powerful stomp with the ball to the floor. The Movement fills a lot of training needs.

Med Ball Rollover Stomp: Step In / Split Stance

• The purpose of the Overhead Rollover Stomp is to work on forward flexion in combination with shoulder rotation. In sports, very seldom do you see one without the other
• The Step-In Split Stance will work on loading the front hip as well as challenging rotational stability
• Begin standing in Athletic Stance. Feet hip width.
• Place both hands behind and slightly to the side of the ball. Fingers pointing away and thumbs pointed up at address. Similar to a MB Scoop Toss. Ball should be held at chest height.
• Slowly lift the ball and rotate your shoulders taking the ball around and behind your head, keeping hips stable with belly button facing forward. Try not to arch your back as you get to arm extension overhead. Begin your rotation to the trail leg side.
• At the same time Step-In to a proper Split Stance. Feet hip width apart. Forward shin angle vertical with rear leg straight and on the ball of your foot. Your body weight should be 60/40 front to back.
• Forcefully slam the ball to the floor in front of your lead foot.
• Do not try to deaden the ball with the catch. Toss just far enough away not to have the ball come back up into your chest of face. Let your arms come to your sides before reaching out to catch the ball. As a rule of thumb, catch the ball on the way down, not on the way up.
• Once you’ve caught the ball, reset and repeat the toss.
• Effort: The MB Toss must be performed with 100% Effort. You cannot toss the MB hard enough