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As child gains trunk and upper body strength they will now be able to hold and release ball. From the floor, encourage child to stand and hold ball. Allow child to gain comfort with the ball and understand its movement. O-ball is a great tool as it is lightweight, promotes bilateral grasp, easy manipulation with one hand, interlocking of fingers to hold and quick release.

The best balls to practice rolling include musical balls, balls with rattles, and tactile balls. Also rolling a ball addresses visual tracking and hand eye coordination. Rolling back and forth to child teaches turn taking, cause and effect, and helps establish understanding of ball play. Throwing 10 ft Underhand (moving arm down and back using upper trunk rotation, arms & legs in opposition): 45-48 months.Hitting Target Overhand (from 5 feet away): 43-46 months.

Throwing 10ft Overhand (moving arm up and back using upper trunk rotation, arms & legs in opposition): 38-42 months.Throwing Underhand with form (moving arm down and back, 7 ft in air): 29-36 months.Throwing Overhand with form (moving arm upward and back, 7 ft in air): 26-30 months.Throwing Underhand (throwing forward at least 3 feet in air): 23-26 months.Throwing Overhand (throwing forward at least 3 feet in air): 19-22 months.Throwing Ball (by extending arm at shoulder or elbow while maintaining balance): 15-18 months.Flinging Ball (throwing ball in any direction): 12-14 months.As with all developmental milestones motivation, participation and practice are key! Throwing requires upper body strength, hand eye coordination, motor planning, and body/spatial awareness. However, this is an incredibly effective tool for training the entire body through a complete range of motion.Throwing is one of the ball play skill sets that we as Pediatric Physical Therapists address. In the age of high tech equipment, the medicine ball may seem like a very simplistic training tool. This works well when tossing to a partner (be sure to always let the ball bounce). You can use this for overhead strength movements where you release the ball and then the ball rebounds back. This basketball-style medicine ball is perfect for core training with a partner or by yourself. This ball is strong enough to bounce against the hardest surfaces while retaining it's shape. I prefer to train with a heavy ball that bounces. One of My Favorite Medicine Ball Training Drills Here are some of my favorite shoulder/core strength exercises that involve the medicine ball. The medicine ball is a great tool for improving stability at the shoulder. So in order to do the movement correctly, you need to keep those abs on and engaged!ĭeveloping core strength is important for not only performance, but also injury prevention. For example, with the medicine ball rolling push up, if you don't engage the core, the lower back will start to sag or rotate excessively when moving the ball from hand to hand. There are important medicine ball exercises that force the core to be engaged throughout the movement. If you value these exercises and would like to keep it close to you at any time, just save this pin to your Pinterest Volleyball Training Board. Here is a list of medicine ball exercises I do for upper body power.

I love the medicine ball because of all the volleyball strength exercises I can do. The goal is to recruit as many fast twitch muscle fibers as possible by recruiting them during a heavy lift and then transfer this into an explosive movement.ħ Medicine Ball Exercises for Upper Body Power By using a weight to throw and release, you are able to improve power and explosiveness. However, it's also important to work to increase power. To be able to spike hard, you need both strength and explosiveness.Ī compound movement such as a push up helps you increase upper body strength. You likely have come across many different ways to improve upper body strength for volleyball. Medicine Ball Training - Upper Body Power There are several different versions of weighted balls. Sign Up for the 30 Day Upper Body Challenge Developing a Stronger Hit, Block & Overhead Pass