Hockey players rely on balance to perform acts on the ice with sure instinctive ability. Learning to "blindly" trust your balance can be a challenge, but it can be trained. One of my favorite drills is to throw a medicine ball while standing on one leg.The illustration shown here is an athlete standing on the Vertimax training unit, strapped on, and attempting a one legged med ball throw. This is totally an advanced movement (however it puts the point across!).
Here are some tips for perfecting that one legged med ball throw:
- Stand solidly on one foot, with the other not in contact with the ground or other leg
- Ball begins at the sternun level
- Action begins with a slight dip in the hips, then an extension with the arms and a throw
- Stay on one foot throughout the drill--even when receiving the ball
Also, try different variations of med ball throws on one foot which include side toss' and overhead throws. A good workout is a moderate weighted ball (6-8 lbs.) and about 3-4 sets of 8 passes.
