This document outlines a 12 exercise medicine ball drill for middle school students. The exercises include: 1) raising arms overhead and bending elbows rearward, 2) bringing knees toward elbows while lying down, 3) stepping back into a lunge while pushing a medicine ball forward, 4) pushing a medicine ball at high angles, 5) bending sideways to touch toes, 6) stepping forward into a lunge while pressing a ball overhead, 7) lifting arms overhead while lying down, 8) bringing knees toward chest while seated, 9) squatting and pressing a ball overhead while stepping wide, 10) turning and pushing a ball to high angles from behind, 11) lifting arms and legs off the ground while lying facedown,

1. Middle School Medicine Ball Drill #2

2. EXERCISE 1: High Back Touch STARTING POSITION: Regular stance. Arms forward down. CADENCE: Slow MOVEMENT: Raise straight arms overhead. Bend elbows rearward. Repeat count 1. Return to starting position. Toes forward

3. EXERCISE 2: Modified Body Twist STARTING POSITION: Supine position, knees bent w/ball between knees. Ankles crossed. Arms to side w/palms up. Head on ground. CADENCE: Slow MOVEMENT: Bring knees toward left elbow. Return to starting position. Bring knees toward right elbow. Re turn to starting position. Fingers and thumbs extended and joined.

4. EXERCISE 3: Rear Lunge, Forward Push STARTING POSITION: Regular stance. Arms high set. CADENCE: Slow MOVEMENT: Step back with left leg to lunge and push forward. Return to starting position. Repeat count 1 with right leg to rear. Return to starting position. Heel up. Toes forward. Fingers spread.

5. EXERCISE 4: Front High Angle Push STARTING POSITION: Regular stance. Arms low set. CADENCE: Slow MOVEMENT: Push left high angle. Return to starting position. Push right high angle. Return to starting position. Look at ball.

6. EXERCISE 5: Side Toe Touch STARTING POSITION: Regular stance. Arms overhead. CADENCE: Slow MOVEMENT: Bend left toward outside of left foot. Return to starting position. Bend right toward outside of right foot. Return to starting position.

7. EXERCISE 6: Forward Lunge, Overhead Press STARTING POSITION: Regular stance. Arms high set. CADENCE: Slow MOVEMENT: Step forward with left leg to lunge and push overhead. Return to starting position. Repeat count 1 with right leg forward. Return to starting position.

8. EXERCISE 7: Supine Overhead Lift STARTING POSITION: Supine with arms straight up and knees bent. Feet forward at shoulder distance. Head on ground. CADENCE: Slow MOVEMENT: Lower arms overhead. Return to starting position. Repeat count 1. Return to starting position. Feet shoulder distance, toes forward. Fingers stretched.

9. EXERCISE 8: Bent Knee V-Up STARTING POSITION: Rear leaning seated w/hands on floor slightly to rear. Fingers spread and forward. Ball between bent knees. Ankles crossed. CADENCE: Slow MOVEMENT: Bring knees toward chest. Return to starting position. Repeat count 1. Return to starting position. Fingers forward and spread.

10. EXERCISE 9: Side Squat, Overhead Press STARTING POSITION: Regular stance. Arms forward down. CADENCE: Slow MOVEMENT: Step wide left. Toes forward. Raise arms to high set. Press overhead and squat to comfort zone. Return to count 1. Return to starting position. Step wide right. Toes forward. Raise arms to high set. Press overhead and squat to comfort zone. Return to count 5. Return to starting position.

11. EXERCISE 10: Rear High Angle Push STARTING POSITION: Regular stance. Arms high set. CADENCE: Slow MOVEMENT: Turn left rear and push to high angle. Return to starting position. Turn right rear and push to high angle. Return to starting position. Toes Forward

12. EXERCISE 11: Swimmer STARTING POSITION: Prone position w/ arms forward. Head off ground looking at hands. Feet together. CADENCE: Slow MOVEMENT: Lift arms and legs off ground. Return to starting position. Repeat count 1. Return to starting position.

13. EXERCISE 12: Side Lunge, Overhead Press STARTING POSITION: Regular stance. High Set. CADENCE: Slow MOVEMENT: Lunge left and press overhead. Return to starting position. Repeat count 1 to right. Return to starting position.