Medicine Ball

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.

Planning a program

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 program 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

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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 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 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
Chest push Feet together Hands behind ball and elbows out Step forward and push ball upwards and towards your partner How many - Two sets of eight reps
Vertical extensions Stand back to back approx. 60cm apart Ball is passed overhead Ball is returned between the knees How many - One set of ten reps
Lay back double arm throw Support your back with a large medicine ball Throw another medicine ball to your partner Partner returns ball to an overhead position How many - Two sets of eight reps
Double leg kicks Lie on your back Soles of feet facing partner Partner stands 3 metres away Partner throws 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 How many - Two sets of ten reps
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 How many - Two sets of eight reps
Abdominal curl Sitting up slightly, resting on your hands Knees bent Ball is held by the knees Draw knees up to the chest Return to the starting position How many - One set of twelve reps

How much?

An effective workout with medicine balls can be achieved in about 30 to 40 minutes, if the athlete works efficiently. Carry out two or three 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 with the athlete performing 2 to 3 sets of each exercise. If the athlete is to develop strength and muscular endurance then conduct 6 to 12 repetitions (reps) of each exercise. If the athlete is to develop muscular endurance rather than strength then conduct 12 to 30 repetitions.

The weight of medicine ball - 3Kg for boys and 2Kg for girls.

Plyometric Training Although your body naturally performs the plyometric action when required, this does not mean that your response cannot be improved. In fact the right training programmes can significantly boost both your power and speed. The significant improvements are achieved by boosting muscle and tendon strength, and improving the neuromuscular activation of the response. Click here for more information on "Plyometric Training"

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Arm Plyometrics
• Complex Training
• High Intensity Plyometrics
• Leg Plyometrics
• Plyometrics & Complex Training - example program
• Plyometrics

Associated Books

The following books provide more information related to this topic:

• Medicine Ball Training, Zoltan Tenke et al., ISBN 0-920905-40-4
• Strength Conditioning with Medicine Balls, Max Jones, ISBN 0-851-34097-0
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2