Beáta Vári, Péter Dorka, Cziberéné Nohel Gizella, Dr. Ferenc Bóka: Individual Sports
Exercises preparing athletes for more complicated motions
- Stand legs apart in a throwing position, hopping
- Arms are away from the body, circling with barbells
- Circling the arms back and forth with barbells
- Straddle, holding the barbell at shoulder level , altering hand and pushing it high up obliquely
- Squat position, circling with barbells with both hands while springing up, progressing forward
- Shadow boxing with small barbells
- Throwing a medicine ball with two hands from a lower position while jumping forward
- Throwing backward a medicine ball overhead
- Throwing backward a medicine ball between legs
- Throwing the ball overhead
- Springing up from squat position then pushing the ball high up from chest level
- Throwing the ball forward against the wall and trying to catch it before it touches the ground, the thrower turns around his/her axis
- A rolling ring should be targeted with the ball
- How many times can a thrower push the medicine ball against the wall within a given time?
- Who can throw the ball the farthest distance then catch it?
- Who can push the ball up to the ceiling (while standing, sitting and kneeling etc.)?
- The medicine ball is pushed over the rope. The student who has managed to do this should bring the ball back. It is a failure if the ball is tossed under the rope.
- A tries to push B toward a line, but B resists
- Pushing the ball with explosive power between two tree trunks
- Sitting on the knees and throwing the ball with both hands over the head
- Combined sprint- and pushing: starting sprint from prone position then throw a shot-put being 10 m far from the athlete
- Long-distance run with a medicine ball, three athletes are involved, they are passing the ball to one another. One of them stands in front of the other two athletes. A passes the ball to B then he/she runs behind B, B passes the ball to se. The exercise is done continuously (Murer, 2000).