Usually found in weights from 2 to 25 lbs., medicine balls measure about 14 inches in diameter and are used in multiple fitness applications. Medicine balls are typically constructed of vinyl or leather and are filled with a special material that absorbs impact and gives them weight. Medicine balls are a valuable tool in rehabilitation, sports medicine and strength training.
Improved Proprioception
Proprioception is the ability of a person to understand where all the parts of the body are in relationship to one another. A good sense of proprioception enhances athletic performance by improving coordination and agility. Medicine ball training helps hone propioception by teaching the body to react to sudden changes in stimuli. Engaging in medicine ball catch with a partner, passing the ball from hand to hand or performing partner torso rotatations all help improve proprioception.
Multiplanar Movement
Medicine ball training forces you to work through multiple planes of movement---rather than just one, as you do in traditional weight-based strength training. In real life, we often move forward, backwards, side to side and up and down; the mobility of the medicine ball allows you to weight train in all of these planes. Performing circles, torso twists and wood chops with the medicine ball helps you function better in real life, so you can carry shopping bags, move boxes and play with your children easily and with less risk of injury. Multiplanar movement also occurs often in sports.
Sport-Specific Training
Medicine ball training can be tailored to address specific skills needed for particular sports. The Journal of Strength and Conditioning Research published a study in August 2007 showing that a 12-week medicine ball training program combined with traditional hitting drills resulted in greater rotational strength for high school baseball players. Medicine ball training offers potential benefit for other sports as well, such as basketball, football, and soccer.
Core Training
Core strength improves overall function in athletics and daily life. It also helps prevent injury as a strong core takes pressure off the back and joints. Medicine ball training involves a high level of trunk activity, allowing you to train your core in ways not achieved through crunches. The explosive nature of much medicine ball training teaches your body to use your core as part of whole movements, rather than to work only in isolation.
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