Fast Twitch Drills

Fast Twitch Drills are designed to strengthen and quicken our "fast twitch" core muscles, giving explosiveness to our torso as it fires through to hit, throw, and run.

Each drill should be done for 30 seconds at a time. Record how many times you hit the wall on each drill. The number of wall hits can be configured to estimate your velocity and power potential.

Do 4 sets of each drill per workout.

1) Side to Side
2) Weak Hip to Strong Shoulder
3) Strong Hip to Weak Shoulder
4) Wood Choppers (both sides)
5) Wood Choppers Left Shoulder
6) Wood Choppers Right Shoulder

Any time the ball is to go above the shoulders, be sure to TURN YOUR TORSO so that the part of the med ball that hits the wall by your hip is the same side of the ball that hits the wall by your head. NOTE: DO NOT CHEAT BY HITTING THE WALL NEAR YOUR ARMPIT! TURN YOUR BODY AND HIT THE WALL AT HEAD LEVEL OR JUST ABOVE IT.

These drills are best done with a "handled" med ball, but a regular med ball can be used. Start with a lighter ball until you get comfortable with the motions. As you progress, increase the weight of the ball. NOTE: YOU ARE LOOKING FOR POWER AND SPEED.