Medicine balls are a simple, low-cost and commonly used training aid that can improve a variety of fitness and sports-training routines by adding easily controlled weight to exercises. Using medicine balls to add resistance to limit, explosive and reactive strength training, as well as to create overspeed training exercises, will help you take your workouts to the next level.
Explosive Power
Explosive power is the energy you use to create one, quick powerful movement (or several quick movements), like a slam dunk in basketball or a runner coming out of the blocks at the start of a race. Using a medicine ball to add weight to exercises like lunges and squats helps you train for explosive power.
An example of an explosive power exercise using a medicine ball would be a squat push press. Lower yourself into a squat position by moving your buttocks backward and bending your knees, lowering yourself with your torso straight, while holding the medicine ball in both hands in front of your chest, close to your chest. When you are as low as you can comfortably go, spring up and jump as high as you can, raising your arms above your head. Repeat for 10 to 15 repetitions.
Overspeed
Performing sports movements such as a golf, baseball or tennis swing with more weight than your bat, driver or racket "tricks" the brain and central nervous system into overspeed. This means that after you perform a number of repetitions of a baseball swing with a doughnut on the bat, for example, your brain will recruit enough muscle fibers to swing a bat with that weight on it even after you remove the doughnut. This effect will last for several swings, until your brain adapts to the new weight. Training this way regularly will allow you to swing faster than you normally can, improving your swing speed.
Throw a medicine ball during tennis, basketball, football or other sport practices using the same motion you would for a two-handed backhand, serve or pass to train yourself to perform the motion with extra effort. Perform six to eight repetitions, then perform the skill six to eight times with your racket, basketball or football to get more speed than you normally could. Perform three sets of this pattern three or more times per week.
Core Strength
A medicine ball is a popular addition to an ab workout because it adds resistance using a small enough weighted object that you can still control your body during the exercise.
The Russian twist is a popular medicine ball exercise to work the core. You can do it sitting or standing. For a standing twist, simply hold the medicine ball about mid-core height, out from your body, with arms slightly bent. Turn to the left and right, using your core muscles (not your shoulders), holding your ab muscles in while performing the exercise. Lower or raise your arms slightly, depending on whether you feel pressure on your upper or lower back. For a sitting twist, sit on the floor with knees slightly bent up and feet flat on the floor. Start with the ball on the floor to the side of your hip, slightly back (toward your shoulders). Lift the ball and move to the opposite side of the floor, holding in your stomach muscles. Perform eight to 12 repetitions, depending on your strength.
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