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 D-Ball’s Keystone Concept is a type of conditioning and training that focuses on torso conditioning and emphasizes the core support of both the upper and lower body during the exercises and drills. It is a 3 D-Ball set used to develop and condition athletic mobility, i.e. strength and speed over a range of motion. Performance improvement over time is best measured by athletic performance of vertical or horizontal jumps, sprints, throwing and hitting for distance.
To best understand the Keystone Concept, what it is and how it works, here are a list of frequently asked questions:
What is the Keystone Ball?
A general-purpose ball primarily used for developing upper body strength by lifting and thrown for power.
How do I determine what my Keystone Ball Size should be?
- if you are < 120 lbs, your Keystone ball = 8 inch ball
- if you are > 150 lbs, your Keystone ball = 9 inch ball
- if you are a stronger athlete with an in-between weight, your Keystone ball = 9 inch.
What is Key Weight?
The key weight is a ball weight that the shoulders can use comfortably without injury to the shoulders. This is typically equivalent to roughly 10% of your body weight.
What is a Key Set?
A key set is a set that consists of 3 balls:
- the appropriate Key ball for the upper body
- 2 times (2x) the key weight for the core
- 3 times (3x) the key weight for the lower body.
What is a Super Heavy Key Set?
This type of set consists of 3 balls:
- 4 times (4x) the lower body strength
- 5 times (5x) the lower body strength
- 6 times (6x) the lower body strength
What is a Power Key Set?
This type of set is for power clean tosses and consists of:
- Key strength ball
- ½ times Key strength/speed combination ball
- ¼ times Key lightweight for speed ball
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