I learned the “POWER” of a medicine ball workout while I was in college. I hated them at the time, but I have grown to love them for many, many reasons! A medicine ball is a weighted ball that can come in different diameters and usually weighs between 4-20 pounds.
I swore coaches made us train with them to simply create soreness the next day. I always felt wimpy tossing them around, because they would not go as far as I felt they should. Now that I am a little more educated, I understand the reason for medicine ball workouts.
EXPLOSIVE POWER – From head to toe…every muscle is involved when you try and launch a medicine ball. It fires the central nervous system similar to olympic lifts in the weight room. The rapid contraction of the fast twitch muscle fibers can help develop them and make them more efficient when they are called on in a game setting. Nearly every sport requires some sort of quick reaction.
TYPES OF MED BALL EXERCISES
- Squat, jump and push ball like a chest pass
- Squat, jump and underhand throw
- Squat, jump and throw overhead backwards
- Hammer throw right and left with bent knees and trunk rotation
- Side shuffle catch and throw with a chest pass.
- 1 hop forward, then squat, jump and underhand throw
As I stated before, most sports can benefit from these lifts. I suggest starting with lighter weight and work your way up to a comfortable yet challenging medicine ball. Expect some soreness but understand that your legs, core, arms, shoulders, and hands are all involved. Every body part is working together to make this movement happen as fast as possible. Quickness is essential. You should make a conscious effort to be “as explosive as possible”! Keep the repetitions low, but the effort high.