THE WRECKING BALL

As a strength coach I am always looking for new tools that are unique and functional to improve my athletes. I have come across a very useful tool that can be used for GPP, active rest, to develop explosiveness as well as be used as a plyometric tool. It is also very useful in the development of the core in wrestlers and MMA athletes. In most sports strength is ineffective if it can't be used explosively, this tool allows you to load up a muscle group and explode.


The implement is called "The Wrecking Ball" . The Wrecking ball is simply a 50,75, or 110Lb Atlas stone that was made with a eye at the top. The hook is then attached to a chain or a strap that has been securely attached to the ceiling beam or a power rack. The Wrecking ball must be able to swing freely in a pendulum type motion. The actual workout is much like that of a medicine ball, heavybag, speed bag type of workout. sets can be done for a specific amount of reps, it can be done for a tabata, it can also be done for longer timed periods. This is totaly up to the coach and athletic need.The athlete should develop a flow with the movement always being aware of Newtons laws( equal and opposite reaction). the harder you push the faster and harder the return. The wrecking ball also improves the mind body connection developing the total athlete( your focusincreases or your dental bill does).


BENEFITS OF THE WRECKING BALL


■Allows use of upper body plometric exercises without a partner


■Develops explosiveness


■Demands focus (mind body connection)


■Creates a large and fast eccentric force that preloads muscle


■Develops efficiency at absorbing and stabilizing eccentric force


■Allows for explosive concetric contraction


■Alows muscles to be worked rotationally in a unique sport specific fashion


TECHNIQUE TIPS


■Keep knees bent


■Keep soft elbows


■Keep wrecking ball moving


SAFETY TIPS
■Make sure Wrecking Bakk is securely attached to a beam or power rack


■Make sure you have enough clearance for the swing


■Start off slow and easy get the feel of the movement


■End movement if you feel the Wrecking Ball is not under control


The Wrecking Ball can be an added element of variety to any strength and conditioning program, allowing athletes to train in a variety of planes and improve strength.