“MedBall Medley”
1 Ball – 2 People
60 Wall Ball (20/14# to 10/9′)
60 Push Ups
60 Jumps
60 Lunges
600 meter Run
60 Sit Ups
30 Wall Ball
30 Push Ups
30 Jumps (over ball)
30 Lunges
400m Run
30 Sit ups

All movements done with medball. Push ups on the ball, jumps over the ball, medball sit ups.
Partner workout, one person working at a time.


Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:

  1. **Cardiovascular/respiratory endurance **– the ability of body systems to gather, process, and deliver oxygen
  2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – the ability to minimize the time cycle of a repeated movement.
  7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
  8. Agility – the ability to minimize transition time from one movement pattern to another.
  9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy – the ability to control movement in a given direction or at a given intensity.