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Ballistic training consisting of throwing medicine balls. Note the preparatory crouched posture which preloads the legs and core. This helps to increase the power of the throw. Ballistic training, also known as compensatory acceleration training, [1] [2] uses exercises which accelerate a force through the entire range of motion.
A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball whose diameter is about a shoulder-width (approx. 350 mm (13.7 in)), often used for rehabilitation and strength training. [1] The medicine ball also serves an important role in the field of sports medicine to improve strength and neuromuscular ...
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A lateral during an option play. In gridiron football, a lateral pass or lateral (officially backward pass in American football and onside pass in Canadian football), also called a pitch or a flip, occurs when the ball carrier throws or hands the football to a teammate in a direction parallel to or away from the opponents' goal line.
An average user should be able to start with a 45 mm (1.8 in) ball and move up to 60 mm (2.4 in) as their muscles get accustomed to the exercise. Larger Baoding balls between 70 mm and 100 mm (2.8 in to 3.9 in) can be used. Keeping larger balls separate while rotating them is an advanced skill.
In a reverse, a ball-carrier running parallel to the line of scrimmage in one direction hands off to a teammate coming in the opposite direction. This abruptly reverses the lateral flow of the play; if the defense is slow to react, the second ball-carrier might make it around the end of the line to a near-open field.