Medicine ball workouts that can do wonders for your running velocity and power

Walt Reynolds takes us through some medicine ball drills.

Most medicine ball drills involve lifting, throwing, and catching the ball, but the real focal point for such activities is the muscular 'corset' that surrounds the junction between the trunk and the legs. This meeting point, called the 'core' area of the body, is coordinated and held together by the abdominal, spinal erector, hip flexor, and gluteal (buttock) muscles. This central region is also called the 'power zone' of the body, because force 'moves' through this area, from one leg to the other during the act of running, and also because the core muscles must stabilise the body during footstrike so that unnecessary motions are minimised, and all the power created by the hip and leg muscles can be used to drive the body forward.

Core strength

Most runners focus on the core area at least to a small extent in their training by carrying out conventional abdominal and low back exercises such as crunches and back extensions. However, during the running motion, the amount of active trunk flexion (carried out by the abdominal muscles) is negligible, as is the extent of trunk extension (a function of the low back muscles and gluteal). Compared with direct flexion and extension, there is much more rotational action in the trunk during running. Yet most runners ignore workouts that would improve the rotational strength of their core muscles. Medicine ball training, however, can give you additional specific strength, which can be used directly during your workouts and races to improve your running velocity and overall power. The following group of exercises can provide runners competing at all distances with improved core strength. Typical training weights for medicine balls range from two to 15 pounds. Larger balls (up to 25 pounds or so) are used by certain strength athletes (weightlifters, football players, bodybuilders) but are unnecessary for runners. Most runners will do very well with a set of three balls that weigh about two, four, and six pounds (one, two, and three kilograms, respectively).

The exercises

1. The standing trunk twist (hammer twist)

Muscle groups emphasised: Hip and leg muscles, abdominal and oblique muscles, and spinal erectors.

Value for runners: This exercise develops dynamic stability strength for all of the core muscles in a standing posture, making the exercise more specific to running than many of the conventional abdominal and low back exercises that are performed in a seated position. Strong core muscles provide for an upright and economical running posture, as well as a strong anchor point for the propulsive muscles in the legs.

Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes.

Other equipment: A towel.

Instructions:

Place your towel flat on the ground and then put the medicine ball in the centre of the towel.
Bring the ends of the towel, one at a time, over the top of the ball to create a 'ball in a sack' effect.
Start the exercise with your feet shoulder-width apart, and your weight shifted onto your right foot.
Twist your body to the right with your hands grasping the ends of the towel and the ball positioned behind your right shoulder.
While keeping your arms straight, swing the ball out away from your body towards the front and then to the left in a wide arc, while bending your legs and 'sitting' into a shallow squat position as the ball reaches the middle of the arc in front of you.
Continue this arc until you finish the swing with the weight shifted onto your left foot, with your hands still grasping the ends of the towel and the ball now behind your left shoulder.

2. Hanging body flex

Muscle groups emphasised: Abdominal, oblique, and hip flexor muscles.

Value for runners: This exercise strengthens the integrative action of the muscles, which raise the thighs and stabilise the pelvis. This provides for a powerful knee drive and an economical running posture.

Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes.

Other equipment: A horizontal/chin-up bar.

Instructions:

Start from a hanging position with your arms overhead and your legs extended straight down towards the floor. The medicine ball should be placed between your feet and held there firmly by squeezing the feet and legs together.
Raise your knees toward your chest (with knees bent) while maintaining a firm grip on the ball with your feet and ankles.
Flex your toes and feet up towards your knees throughout the entire movement.
Return to the starting position by extending your legs back down toward the ground under control.
Perform the movement at a slow speed during the first few sessions and progress to a moderate speed over time.
Use 10 to 15 repetitions and two to three sets per workout.

3. Walking trunk twist

Muscle groups emphasised: Hip and leg muscles, abdominals, obliques, and spinal erectors.

Value for runners: This exercise develops stability of the core muscles, much like the hammer twist (exercise 1), but the walking twist also incorporates the integrated muscular action required during rhythmic movement. As the right leg moves forward, the trunk twists to the right, following the same oppositional pattern found in running (right leg forward, left arm forward). The added momentum gained by swinging the ball creates increased tension in the stabilising core muscles, thus strengthening them.

Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes.

Other equipment: A towel.

Instructions:

Start from a standing position with your feet parallel, and the ball secured firmly within the towel and held up behind your right shoulder.
Step forward with your left leg and simultaneously swing your arms through a wide arc in front of you. Continue the swing until your arms are shifted to the left and the ball has stopped behind your left shoulder.
Continue the exercise by stepping forward with your right leg while simultaneously swinging the ball back behind your right shoulder. The swings should be slow as you learn the exercise but will progress to a moderate (but controlled) speed over time.
Repeat the action (stepping and swinging) for a total of 10 to 20 repetitions (five to 10 swings on each side) before resting for a few moments.
Repeat for a total of two to three sets.

4. Jump and pick up

Muscle groups emphasised: The hip and leg muscles.

Value for runners: This exercise activates both the extensors and flexors of the hip during the jumping phase of the drill and thus improves explosive leg power for both the push-off and leg swing or knee-drive portions of the running stride.

Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes.

Training note: To lessen the chance of injury, perform this drill on a resilient surface such as a wood floor, synthetic track, or grass.

Instructions:

Start with your feet flat on the ground and the ball held firmly between your ankles. Your knees should be bent so that you are in a shallow squatting position.
From this position, perform an explosive jump upward and lift the ball in front of you by pulling both knees up quickly towards your chest to near chest level.
Catch the ball with both hands in front of your chest as your feet land on the ground.
Squat down and place the ball between your ankles before repeating the action for a total of six to 10 repetitions.
Perform two to three sets.

5. Knee throw and lunge

Muscle groups emphasised: Hip flexors and quadriceps are utilised for the throwing action, quadriceps, gluteals, and hamstrings are used for the lunge, and core stabilisers are involved in both the throw and the lunge.

Value for runners: This exercise develops explosive knee lift, eccentric leg strength, and coordination. The knee drive action is followed immediately by an energy-absorbing landing in the lunge position. This combination of throwing and lunging requires both strength and coordination to complete.

Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes.

Instructions:

Start in a standing position with your left foot forward and your right foot two to three feet back (standing start position). Your left arm will hang relaxed at your side while your right hand supports the medicine ball on the front upper third of your right thigh.
The knee throw takes place as you step forward with your right foot and drive your right knee forward and explosively upward. You are releasing the ball with your right hand and 'throwing' the ball forward with your knee.
Your motion continues forward until your right foot lands on the ground in front of you, leaving you in a wide lunge position with your trunk held upright.
A wall or partner can return the ball to you. Perform 10 to 15 repetitions with the right leg before switching over to the left.
Perform two sets with each leg.

6. Squat, throw, fall, and chase

Muscle groups emphasised: Leg muscles, abdominals, spinal erectors, and shoulders are utilised for the squat and throw actions. Leg, abdominal, chest, and shoulder muscles are stressed during the fall and chase movements.

Value for runners: This drill is the most dynamic of the six exercises. The squat and throw actions develop overall power in the muscles of the hips, legs, back, and shoulders, muscles which contribute to a strong push off and proper posture during running. The fall action improves coordination and whole-body control, as well as upper torso, abdominal, and leg strength. Although some runners may laugh at the idea of practising falling, knowing how to fall can prevent injuries during workouts and races. Most runners will fall at some point in their careers, and for runners in more northerly areas, where ice and snow cover the roads during the winter, slipping and falling are commonplace. Also, it is important to be able to recover from falls in race situations (remember Mary Slaney's unfortunate tangle with Zola Budd and subsequent tumble during the 1984 Olympic Games?). The chase part of the exercise teaches you to get back on your feet as quickly as possible after a spill and develops strength and coordination in the shoulders, chest, abdominal area, back, hips and legs.

Weight of ball: Four pounds for beginners, six pounds for advanced athletes.

Training note: Perform this drill on grass or another soft surface to minimise impact forces. Allow yourself at least 15 to 20m of space to sprint forward during the chase action.

Instructions:

Start by performing a shallow squat with the medicine ball held in front of you at chest level. Explode forward by extending both legs and arms and pushing (throwing) the ball out in front of you at a 45-degree angle.
Continue falling forward and catch yourself by driving one knee forward, landing with your body weight on your lead knee, foot, and both hands.
Rise as quickly as possible and sprint forward until you catch up with the rolling ball. Strive to keep your momentum moving forward throughout each phase of the exercise, never coming to a complete stop at any time.
Walk back to the starting point with the ball and repeat the overall exercise for five to 10 repetitions.
Perform two sets per workout.

General training guidelines for medicine ball workouts

Medicine ball exercises represent a form of strength training and are typically performed with other strength exercises when you are fresh and non-fatigued. Perform all twisting and lifting exercises slowly and deliberately while you are learning the movements. After a few training sessions, the actions may then be speeded up to a moderate speed but remember to maintain good control at all times. Focus on developing good form while using light balls early on; progress to heavier balls after three to four weeks. Core strengthening exercises can be carried out frequently (four to six times per week) for brief periods (10 to 15 minutes). The sample programme given below is a guide for including core exercises in your overall training programme (many other programs are possible).

Core exercise sample programme

Monday: Medicine ball exercises 1 and 2 (after a tempo workout)
Tuesday: Traditional core exercises such as abdominal crunches, back extensions, etc. (after your usual weight-training routine)
Wednesday: Medicine ball exercises 5 and 6 (after your speed work)
Thursday: Break day - no core training
Friday: Traditional core exercises (after long, moderate exertion)
Saturday: Medicine ball exercises 3 and 4 (after weight training)
Sunday: Rest day - no core training

Article Reference

This article first appeared in:

REYNOLDS, W. (2005) Medicine ball workouts that can do wonders for your running velocity and power. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 22 / May), p. 2-4

Page Reference

If you quote information from this page in your work, then the reference for this page is:

REYNOLDS, W. (2005) Medicine ball workouts that can do wonders for your running velocity and power [WWW] Available from: https://www.brianmac.co.uk/articles/scni22a2.htm [Accessed

About the Author

Walt Reynolds Walt is a strength and conditioning specialist based in the USA.


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Most medicine ball drills involve lifting, throwing, and catching the ball, but the real focal point for such activities is the muscular 'corset' that surrounds the junction between the trunk and the legs. This meeting point, called the 'core' area of the body, is coordinated and held together by the abdominal, spinal erector, hip flexor, and gluteal (buttock) muscles. This central region is also called the 'power zone' of the body, because force 'moves' through this area, from one leg to the other during the act of running, and also because the core muscles must stabilise the body during footstrike so that unnecessary motions are minimised, and all the power created by the hip and leg muscles can be used to drive the body forward. Core strength Most runners focus on the core area at least to a small extent in their training by carrying out conventional abdominal and low back exercises such as crunches and back extensions. However, during the running motion, the amount of active trunk flexion (carried out by the abdominal muscles) is negligible, as is the extent of trunk extension (a function of the low back muscles and gluteal). Compared with direct flexion and extension, there is much more rotational action in the trunk during running. Yet most runners ignore workouts that would improve the rotational strength of their core muscles. Medicine ball training, however, can give you additional specific strength, which can be used directly during your workouts and races to improve your running velocity and overall power. The following group of exercises can provide runners competing at all distances with improved core strength. Typical training weights for medicine balls range from two to 15 pounds. Larger balls (up to 25 pounds or so) are used by certain strength athletes (weightlifters, football players, bodybuilders) but are unnecessary for runners. Most runners will do very well with a set of three balls that weigh about two, four, and six pounds (one, two, and three kilograms, respectively). The exercises 1. The standing trunk twist (hammer twist) Muscle groups emphasised: Hip and leg muscles, abdominal and oblique muscles, and spinal erectors. Value for runners: This exercise develops dynamic stability strength for all of the core muscles in a standing posture, making the exercise more specific to running than many of the conventional abdominal and low back exercises that are performed in a seated position. Strong core muscles provide for an upright and economical running posture, as well as a strong anchor point for the propulsive muscles in the legs. Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes. Other equipment: A towel. Instructions: Place your towel flat on the ground and then put the medicine ball in the centre of the towel. Bring the ends of the towel, one at a time, over the top of the ball to create a 'ball in a sack' effect. Start the exercise with your feet shoulder-width apart, and your weight shifted onto your right foot. Twist your body to the right with your hands grasping the ends of the towel and the ball positioned behind your right shoulder. While keeping your arms straight, swing the ball out away from your body towards the front and then to the left in a wide arc, while bending your legs and 'sitting' into a shallow squat position as the ball reaches the middle of the arc in front of you. Continue this arc until you finish the swing with the weight shifted onto your left foot, with your hands still grasping the ends of the towel and the ball now behind your left shoulder. 2. Hanging body flex Muscle groups emphasised: Abdominal, oblique, and hip flexor muscles. Value for runners: This exercise strengthens the integrative action of the muscles, which raise the thighs and stabilise the pelvis. This provides for a powerful knee drive and an economical running posture. Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes. Other equipment: A horizontal/chin-up bar. Instructions: Start from a hanging position with your arms overhead and your legs extended straight down towards the floor. The medicine ball should be placed between your feet and held there firmly by squeezing the feet and legs together. Raise your knees toward your chest (with knees bent) while maintaining a firm grip on the ball with your feet and ankles. Flex your toes and feet up towards your knees throughout the entire movement. Return to the starting position by extending your legs back down toward the ground under control. Perform the movement at a slow speed during the first few sessions and progress to a moderate speed over time. Use 10 to 15 repetitions and two to three sets per workout. 3. Walking trunk twist Muscle groups emphasised: Hip and leg muscles, abdominals, obliques, and spinal erectors. Value for runners: This exercise develops stability of the core muscles, much like the hammer twist (exercise 1), but the walking twist also incorporates the integrated muscular action required during rhythmic movement. As the right leg moves forward, the trunk twists to the right, following the same oppositional pattern found in running (right leg forward, left arm forward). The added momentum gained by swinging the ball creates increased tension in the stabilising core muscles, thus strengthening them. Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes. Other equipment: A towel. Instructions: Start from a standing position with your feet parallel, and the ball secured firmly within the towel and held up behind your right shoulder. Step forward with your left leg and simultaneously swing your arms through a wide arc in front of you. Continue the swing until your arms are shifted to the left and the ball has stopped behind your left shoulder. Continue the exercise by stepping forward with your right leg while simultaneously swinging the ball back behind your right shoulder. The swings should be slow as you learn the exercise but will progress to a moderate (but controlled) speed over time. Repeat the action (stepping and swinging) for a total of 10 to 20 repetitions (five to 10 swings on each side) before resting for a few moments. Repeat for a total of two to three sets. 4. Jump and pick up Muscle groups emphasised: The hip and leg muscles. Value for runners: This exercise activates both the extensors and flexors of the hip during the jumping phase of the drill and thus improves explosive leg power for both the push-off and leg swing or knee-drive portions of the running stride. Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes. Training note: To lessen the chance of injury, perform this drill on a resilient surface such as a wood floor, synthetic track, or grass. Instructions: Start with your feet flat on the ground and the ball held firmly between your ankles. Your knees should be bent so that you are in a shallow squatting position. From this position, perform an explosive jump upward and lift the ball in front of you by pulling both knees up quickly towards your chest to near chest level. Catch the ball with both hands in front of your chest as your feet land on the ground. Squat down and place the ball between your ankles before repeating the action for a total of six to 10 repetitions. Perform two to three sets. 5. Knee throw and lunge Muscle groups emphasised: Hip flexors and quadriceps are utilised for the throwing action, quadriceps, gluteals, and hamstrings are used for the lunge, and core stabilisers are involved in both the throw and the lunge. Value for runners: This exercise develops explosive knee lift, eccentric leg strength, and coordination. The knee drive action is followed immediately by an energy-absorbing landing in the lunge position. This combination of throwing and lunging requires both strength and coordination to complete. Weight of ball: Two pounds for beginners, four to six pounds for advanced athletes. Instructions: Start in a standing position with your left foot forward and your right foot two to three feet back (standing start position). Your left arm will hang relaxed at your side while your right hand supports the medicine ball on the front upper third of your right thigh. The knee throw takes place as you step forward with your right foot and drive your right knee forward and explosively upward. You are releasing the ball with your right hand and 'throwing' the ball forward with your knee. Your motion continues forward until your right foot lands on the ground in front of you, leaving you in a wide lunge position with your trunk held upright. A wall or partner can return the ball to you. Perform 10 to 15 repetitions with the right leg before switching over to the left. Perform two sets with each leg. 6. Squat, throw, fall, and chase Muscle groups emphasised: Leg muscles, abdominals, spinal erectors, and shoulders are utilised for the squat and throw actions. Leg, abdominal, chest, and shoulder muscles are stressed during the fall and chase movements. Value for runners: This drill is the most dynamic of the six exercises. The squat and throw actions develop overall power in the muscles of the hips, legs, back, and shoulders, muscles which contribute to a strong push off and proper posture during running. The fall action improves coordination and whole-body control, as well as upper torso, abdominal, and leg strength. Although some runners may laugh at the idea of practising falling, knowing how to fall can prevent injuries during workouts and races. Most runners will fall at some point in their careers, and for runners in more northerly areas, where ice and snow cover the roads during the winter, slipping and falling are commonplace. Also, it is important to be able to recover from falls in race situations (remember Mary Slaney's unfortunate tangle with Zola Budd and subsequent tumble during the 1984 Olympic Games?). The chase part of the exercise teaches you to get back on your feet as quickly as possible after a spill and develops strength and coordination in the shoulders, chest, abdominal area, back, hips and legs. Weight of ball: Four pounds for beginners, six pounds for advanced athletes. Training note: Perform this drill on grass or another soft surface to minimise impact forces. Allow yourself at least 15 to 20m of space to sprint forward during the chase action. Instructions: Start by performing a shallow squat with the medicine ball held in front of you at chest level. Explode forward by extending both legs and arms and pushing (throwing) the ball out in front of you at a 45-degree angle. Continue falling forward and catch yourself by driving one knee forward, landing with your body weight on your lead knee, foot, and both hands. Rise as quickly as possible and sprint forward until you catch up with the rolling ball. Strive to keep your momentum moving forward throughout each phase of the exercise, never coming to a complete stop at any time. Walk back to the starting point with the ball and repeat the overall exercise for five to 10 repetitions. Perform two sets per workout. General training guidelines for medicine ball workouts Medicine ball exercises represent a form of strength training and are typically performed with other strength exercises when you are fresh and non-fatigued. Perform all twisting and lifting exercises slowly and deliberately while you are learning the movements. After a few training sessions, the actions may then be speeded up to a moderate speed but remember to maintain good control at all times. Focus on developing good form while using light balls early on; progress to heavier balls after three to four weeks. Core strengthening exercises can be carried out frequently (four to six times per week) for brief periods (10 to 15 minutes). The sample programme given below is a guide for including core exercises in your overall training programme (many other programs are possible). Core exercise sample programme Monday: Medicine ball exercises 1 and 2 (after a tempo workout) Tuesday: Traditional core exercises such as abdominal crunches, back extensions, etc. (after your usual weight-training routine) Wednesday: Medicine ball exercises 5 and 6 (after your speed work) Thursday: Break day - no core training Friday: Traditional core exercises (after long, moderate exertion) Saturday: Medicine ball exercises 3 and 4 (after weight training) Sunday: Rest day - no core training Article Reference This article first appeared in: REYNOLDS, W. (2005) Medicine ball workouts that can do wonders for your running velocity and power. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 22 / May), p. 2-4 Page Reference If you quote information from this page in your work, then the reference for this page is: REYNOLDS, W. (2005) Medicine ball workouts that can do wonders for your running velocity and power [WWW] Available from: https://www.brianmac.co.uk/articles/scni22a2.htm [Accessed About the Author Walt Reynolds Walt is a strength and conditioning specialist based in the USA.