Sandbell Or Medicine Ball Research Paper

Sandbell/Medicine Ball
Station
Raise both hands overhead and slam the SandBell or Medicine Ball to the floor. Do this 10 times.

Repeat the same action, using one hand. Do this 10 times with each hand.
Jump Rope Station
Choose 3 cards from the jump rope cue cards and try to complete the action on the card.
Plank Hockey Station
With a partner get in pushup position (plank) facing each other.
One partner tries to slide the bean bag through the other partner's hands while staying in push up position.
Each time you get it through it’s a point. You may try and stop the bean bag from passing through, but you must stay off the ground.
Line Jumps Station
Stand with your feet together
Stand on one side of the line.
Jump as high as you can and land

on the other side of the line and then jump back - that is 1 repetition.
Repeat continuously for 1 minute.
Burpee Station
Begin in a standing position.

Drop into a squat position with your hands on the ground.
Kick your feet back, while keeping your arms extended.
Do a push up.
Return your feet to the squat position.
Stand up from squat position
Jump up.
Agility Ladder Station
Kangaroo Jump: jump with both feet in each ladder space.
Flamingo Hop: hop on the same foot through the ladder.
Hip Hop: hop on one foot into the first ladder space, hop on the other into the next space alternating feet.
Slide: facing sideways move your leading foot into a space, the second foot follows into the same space then move leading foot into the next space.
Hopscotch: hop on one foot into the first ladder space, in next ladder space land on two feet spread apart (straddle), hop on one foot in the next space. Repeat this hop/jump pattern until you complete the ladder.
Push Up Station
Choose a variety of push ups:
Wide-grip(regular)
Diamond
Front Clap
One hand
Incline/decline
Lunge Station
Step forward with the left leg, allowing the left knee to bend until the left thigh is parallel to the ground. Lean slightly forward from the waist.
Return to the starting position.
Repeat count 1 with the right leg.
Return to the starting position.
Sit Up

Station
Do as many sit ups as you can in 1 minute.

Step Up Station
Step up on the bleachers with the left foot.
Step up with the right foot.
Step down with the left foot.
Step down with the right foot.
Step up on the bleachers with the right foot.
Step up with the left foot.
Step down with the right foot.
Step down with the left foot and return to the starting position
Repeat for 1 minute.