Slam Ball Drills and Finishers
Why Use Them?
Slam balls are great to create power and speed in the 360 degree turns which is what is missing in a lot of the training you see around.
When you do see people use slam balls it’s normally just for slamming it against the ground and even then, it lacks intensity and form.
Having some basic knowledge on how to best use these balls and using some type of a program you can get a great workout that’s fun and easy to execute.
Let’s explore these in more detail:
Side Toss
Stand with your feet shoulder-width apart and hold the ball straight out in front.
Now you are going to throw it sideways, swing your arms to the left fairly straight at the elbows, activate your core by squeezing your abdominal, chest up, shoulders back.
Then explosively turn from the left to the right and throw it as far as you can.
Run to get the ball, pick it up and perform the same thing by tossing it to the opposite side.
Side Toss Variations
Partner toss, stand side on to each other anywhere from 2 to 5 metres apart and toss the slam ball to each other at chest height, again work for time or sets and reps.
Against the wall, standing up against the wall allows you to work on your own, the slam balls don’t particularly bounce well but it can be done if the ball isn’t too heavy and you don’t stand too far from the wall.
Nice and close around .5 to 1m from the wall and no more than a 10kg ball.
Kneeling, all of these drills can be performed on one knee as well, rotate sides as needed.
Overhead Toss
With your feet slightly wider than shoulder-width, hold the ball in front of you, now slightly tilt your hips forward and bend your knees at the same time, keeping your arms locked out throughout the movement, with all your power and strength throw the ball upwards and behind you as far as you can.
Again, keeping your midsection tight and controlled.
Now run and get the ball and do the same for several reps.
Chest Pass
This is my favorite drill, it works the whole core, lower and upper body.
Hold the ball at your chest, now slowly squat down halfway then as you explode back up you press the ball forward.
It is a chest press as all you are doing is extending your arms away from your chest in a pressing movement.
Chest Press Variations
A small step, this is where you take a small step forward and then you press the ball, adding a little more power, rotate feet with each press.
Step behind, this one feels great doing it, take a step back with one foot then press, rotate feet.
Catch and release, partner up and chest pass to each other from a small distance.
Floor Slam
Most popular drill the floor slam, the correct way of doing these are, standing with feet at shoulder-width apart.
Hold the ball and extend your arms above your head, now with full force slam the ball into the ground and squat and follow the ball as it connects.
Once the ball hits the ground you should be in a squat position ready to pick the ball up as it bounces just slightly, grab it and stand up again ready to go.
The ball will bounce if only 1mm but that’s enough the get it at that moment and make a clean pick up.
Floor Slam Variations
Side to side steps, after each slam, do a few side steps to one side and then a few side steps back before picking up the ball for another slam.
There you have it, lots of ways and variations to get more from slam balls than just a floor slam.
Get creative, if there are any other forms and ways you like to use the ball please share or comment below.
Till then, keep slamming…!!
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