Medicine Ball Training

The ability to generate strength and power is essential for success in many sports, particularly 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. Specific medicine ball exercises can also be used as a plyometric training program to develop explosive movements. Medicine ball training is appropriate for all levels of ability, age, development and sport. For the program to be effective, it should contain exercises that match the pattern of movements of the sport.

Planning a program

The following are some guidelines (Jones 1997)^[1] in planning and running a medicine ball session:

Always ensure the athletes carry out a thorough warm-up and cool down
Before starting a session, explain the procedures for each exercise with your athletes
Partners who feed the medicine ball on specific exercises should be well drilled on what is required
Medicine ball exercises must precede high-intensity work
Start sessions with lighter, less dynamic exercises, then progress to heavier exercises
The program should have exercises that match the pattern of movements of the sport
Plan the program to exercise alternate body parts (legs, upper body, torso)
You will need to have several different weights of ball available - heavy, medium and light
Initially, athletes should use a lightweight ball and gradually progress to heavier ones
Check there is sufficient space (including ceiling height) and that the structure of the walls is safe if any rebounding exercises are used
Maintain good discipline as medicine balls can be dangerous if used incorrectly
An effective workout with medicine balls can be achieved in about 30 to 40 minutes if the athlete works efficiently
Quality of movement is more beneficial than the number of exercise repetitions or sets

Technique and Safety

To ensure personal safety and good technique while doing medicine ball exercises, the following points should be remembered (Jones 1997)^[1]:

Complete throws with full extension of the arms
On standing exercises, plant your 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 up 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
Before a catch, ensure you:
- keep your arms extended
- keep hands together
- keep eyes on the ball
- reach out to meet the ball before making contact
- do not attempt to catch balls thrown wildly

Example Program

The following is an example of a program of general medicine ball exercises. These exercises and many more are detailed in "Strength Conditioning with Medicine Balls" by Max Jones:

Standing torso twist

Stand back to back 1 metre apart
Keep your hips facing forward and legs slightly relaxed
Pass the ball to one another by only twisting the torso

Two sets of ten repetitions (2 x 10)

Hamstring curls

Lie flat on the ground
Roll the ball along the back of legs
On reaching the heels, the ball is flicked up

Two sets of eight repetitions (2 x 8)

Chest push

Feet together
Hands behind ball and elbows out
Step forward and push the ball upwards and towards your partner

Two sets of eight repetitions (2 x 8)

Vertical extensions

Stand back to back approx. 60cm apart
The ball is passed overhead
The ball is returned between the knees

One set of ten repetitions (1 x 10)

Lay back double-arm throw

Support your back with a large medicine ball
Throw another medicine ball to your partner
Partner returns the ball to an overhead position

Two sets of eight repetitions (2 x 8)

Double leg kicks

Lie on your back
Soles of feet facing partner
Partner stands 3 metres away
Partner throws the ball in a looping path onto your feet
Bending your knees back to your chest, the ball is then kicked back to your partner
Do not lower your legs to the ground

Two sets of ten repetitions (2 x 10)

Straight arm standing throw

Place one foot 50 cm behind the other
Take the ball back, ensure hands are high, shoulders stretched and chest out
Step forward and throw the ball to your partner, keeping the arms straight

Two sets of eight repetitions (2 x 8)

Abdominal curl

Sitting up slightly, resting on your hands
Knees bent
The knees hold the ball
Draw knees up to the chest
Return to the starting position

One set of twelve repetitions (1 x 12)

How much?

An effective workout with medicine balls can be achieved in about 30 to 40 minutes if the athlete works efficiently. Each session should consist of 8 to 10 exercises, with the athlete performing 2 to 3 sets of each exercise. If the athlete is to improve strength and muscular endurance, conduct 6 to 12 repetitions of each exercise. If the athlete is to develop muscular endurance rather than strength, then perform12 to 30 repetitions. Carry out two or three weekly sessions with a recovery period of 36 to 48 hours between sessions.

The medicine ball's weight - start with 3Kg for boys and 2Kg for girls.

References

JONES, M. (1997) Strength Conditioning with Medicine Balls. Leeds: The National Coaching Foundation

Page Reference

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

MACKENZIE, B. (1997) Medicine Ball Training [WWW] Available from: https://www.brianmac.co.uk/medball.htm [Accessed