MEDICINE BALL OVERHEAD WALL THROW
When Soni makes a pit stop on land, she focuses on short, quick movements that build speed. Medicine ball throws are a favorite because of their ability to develop speed, strength, explosive power, and endurance. “Focus on your body position,” she says. “Keep good form and do each throw consciously to get the most from it.”
How To Do It
• Stand facing a wall about four or five feet away
• Set your feet shoulder-width apart
• Hold a medicine ball over your head
• Step toward the wall as you throw the ball
• Keep your core engaged throughout the movement
• Do 3 sets of 10. Add side throws and slams for variety
BOX JUMPS
The box jump is another explosive moment that targets the fast-twitch muscle fibers in the legs. “I focus on landing softly and keeping my body under control,” she says. The quicker you can kick through the water, the more distance you put between yourself and Jaws’ grisly jaws.
How To Do It
• Start with a box height that you can reach easily. Six to eight inches
• Stand in front of the box, both feet flat on the ground and a slight bend in your knees; your arms should be at your sides
• Jump onto the box
• Both feet should land on the box at the same time and point straight ahead
• Stand up to fully extend your hips
• Step or jump down
• Do 3 sets of 10 reps
