and conditioning with the Keystone Concept can be very beneficial.
In order to get the most out of your D-Balls, please read this
section on how to prevent injury and different ways to use the
D-Balls to build power and strength.
How to Prevent Injury
Never lock knees because it destabilizes a body in motion and
leads to weaken power or possibly injury.
To prevent risk of injury when a ball is thrown to you, do not
catch the ball. Instead, allow the thrown ball to land on the
ground or do a semi-bounce before picking it up.
Ways to Train and Condition with D-Balls
Holding a D-Ball: Grip the D-Ball with palms at the
4-ridge circumference and hold continuously away from the
centerline of the body and hold continuously away from the
centerline of the body. Any other hand placement or elbows locked
at sides reduces the workload on the shoulder and core group.
Gripper is held with palm down and elbow slightly bent.
Squatting and Moving: From a squat position, hold
ball in front of toes off the ground to engage core and lift hips
and ball as a unit. Hold ball in front of toes off the ground to
engage shoulders and core. The bodyís motion during the lift is
exactly that of free weights. Use hips to lift ball from low squat
position. Hips and ball move together as one unit: the hips and
core do less work when hips come up to a Ĺ squat position and
then ball is lifted.
While standing hold Keystone ball at armís length < 90
degrees out from body, holdthe 2x Key D-Ball with elbow bent and
the 3x Key D-Ball at armís length very close to the body.
Single arm and leg drills balance right and left side strength and
stabilizer muscles. As an example of a Super Set: hip flexion /
extension with the Keystone ball on leg by knee or with a Gripper
D-Ball in each hand tracing the alphabet, circles and flyís.
Throwing Drills: the most difficult exercise to do with a medicine
ball is to catch it, especially when another person throws it. The
faster the throw speed the more dangerous it is. Throws are
initiated with the hip muscle group like the push press.
Slamming Throws: start with a D-Ball behind your head and have
elbows pointing towards ceiling, then throw the D-Ball straight
Ballistic Throws: Using an Orange D-Ball which has a
user-friendly semi-bounce, do a hard throw which will result in a
good semi-bounce. All the effort can be put into this type of
throw because the semi-bounce back is slower, therefore, catching
isn't a self-defense priority.
Plyometric Throw / Catch / Throw:
IMPORTANT: Allow a ball to land on ground before catching
because it is safer and will prevent injury.
1. Catch and
2. Step down
3. Catch and lift
4. Jump down and catch
5. Jump up and lift
6. Hold out from chest,
7. Jump and lift