July 2002 "Medicine Ball Training"

The ability to generate strength and power is a very important component for success in many sports, particularly in those involving explosive movements. Medicine ball training, in conjunction with a program of weight training and circuit training, can be used to develop strength and power. Certain medicine ball exercises can also be used as part of a plyometric training program to develop explosive movements. Medicine ball training is appropriate to all levels of ability, age, development and sport. To be most effective the program should contain exercises that match the pattern of movements of the sport.

The following are some guidelines in executing a medicine ball session:

  • Carry out a thorough warm up and warm down
  • Medicine ball exercises must precede high intensity work
  • Start sessions with lighter, less dynamic exercises, then progress to heavier exercises
  • Utilize exercises that match the pattern of movements of the sport
  • Exercise alternate body parts (legs, upper body, torso)
  • Have a number of different weights of ball available - heavy, medium and light
  • Initially, utilize a light weight ball and gradually progress to heavier ones
  • Check there is sufficient space (including ceiling height) and that the structure of the walls are safe if any rebounding exercises are used
  • Maintain good discipline as medicine balls can be dangerous if used incorrectly

An effective work-out with medicine balls can be achieved in about 30 to 40 minutes. Quality of movement is more beneficial than quantity of exercise repetitions or sets.

To ensure personal safety and good technique while doing medicine ball exercises the following points should be remembered:

  • Complete throws with full extension of the arm
  • On standing exercises plant feet before beginning to throw the ball
  • Always use the full joint range in the correct sequence in carrying out each exercise
  • Maintain technique - do not sacrifice control for distance.Inexperienced athletes should not take the ball too far back behind the head when carrying out overhead throws
  • When picking a ball, ensure the knees are bent and the back is kept straight
  • When carrying out exercises lying on your back, ensure the lower back always remains in contact with the surface
  • Prior to a catch, ensure you keep arms extended, keep hands together, keep eyes on the ball, reach out to meet the ball prior to making contact, do not attempt to catch balls thrown wildly

The following is an example of a program of general medicine ball exercises:

  • Standing torso twist
  • Hamstring curls
  • Seated Chest Pass
  • Hamstring Curls
  • Lay back double arm throw
  • Wood Choppers
  • Seated Overhead Throw
  • Medicine Ball Sit up and Throw
  • Power Drops
  • Hyper-extension Tosses
  • Lunge Twist
  • Push Ups
  • Superman Tosses

An effective work-out with medicine balls can be achieved in about 30 to 40 minutes working efficiently. Carry out up to two sessions per week with a recovery period of 36 to 48 hours between sessions. Each session should be made up of 8 to 10 exercises performing 2 to 3 sets of each exercise. To develop strength and muscular endurance, conduct 6 to 12 repetitions of each exercise.