Medicine BallTraining

Medicine balls are a great multi-purpose training tool that can be used alone or with a partner to improve core strength, functional movements, reaction time, and coordination.

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 programme 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 programme 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.

Planning a programme

The following are some guidelines 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 certain 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 programme to exercise alternate body parts (legs, upper body, torso)
• You will need to have a number of different weights of ball available - heavy, medium and light
• Initially, athletes should use 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, if the athlete works efficiently
• Quality of movement is more beneficial than quantity 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:

• Complete throws with full extension of the arms
• 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

Example
The following is an example of a programme 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
How many - Two sets of ten reps

Hamstring curls
Lie flat on the ground
Roll the ball along the back of legs
On reaching the heels the ball is flicked up
How many - Two sets of eight reps