Lower 2
uap-off-season-6

A1. Backward Medicine Ball Toss

Bring the ball down between your legs
Think about pushing your hips back as if in a deadlift
Use your whole body (pop those hips forward!) to propel the ball us and back over your head
Ignore the sprinting in the video!

A2. One Leg Medicine Ball Toss

Stand on one leg holding the medicine ball in both hands.
The throw should feel like a single leg countermovement jump except that the ball is propelled straight up and you stay mostly on the ground.
The medicine ball should be light (approx. 4-8 pounds).
If you do not have a medicine ball, leap off of one leg and land on both feet.

B1. Deadlift

Shoulders retracted.
Spine neutral. Look at a spot on the floor about 5 feet in front of you.
Get your hips back and chest over the bar
Arms should be straight at the start of the lift
Back remains flat as hips come forward and weight lifts up.

B2. Box Jumps

Find a bench, box, or other object that allows you to land on it with a knee angle of greater than 90 degrees. Otherwise, the surface is definitely too high.
Land softly with the entire foot on the surface.

C1. Paused Heel-Elevated Hip Lift

Elevate the foot of the working leg on a step
Can be elevated on a Bosu ball for added difficulty.
Nonworking leg remains straight
Pause at the top of the movement

C2. Speed Calf Raises

Place your midfoot on a step or box. Hold onto something to help your balance.
Get full range of motion on these and really squeeze your calves at the top for a full contraction
Do these as quickly and explosively as possible without jumping.