Boxers often use medicine balls as part of their training. Medicine balls are lifted and thrown in a variety of ways to deliver an effective workout to condition a boxer's body for the demands of the sport. Muscular endurance, strength and power, all vital fitness components in boxing, can be developed using medicine ball exercises.
Shot Put Throw
To develop your punching and rotational core power, stand around 10 feet from a sturdy wall and hold a medicine ball in both hands. Adopt a split stance with your right foot forwards. Hold the ball close to your body at chest height. Turn your upper body to the left so that your left hand is directly behind the ball--your right hand is just there for balance. Dynamically rotate your upper body and extend your left arm to put the ball towards the wall. Catch the ball as it rebounds and repeat. Perform an identical number of receptions using your other arm.
Vertical Wood Chopper
This exercise simulates chopping a log with an axe and will develop your core and upper-body striking power. Stand with your feet shoulder-width apart, and hold a medicine ball in both hands. Lift the medicine ball above your head. Initiating the movement by pushing your hips backwards, bend forwards and hurl the medicine ball down at the floor so that it lands about 12 inches in front of your feet. Catch the ball as it rebounds, and then raise it above your head ready to perform another rep.
Plyometric Push-Ups
To develop upper body power, place a medicine ball on the floor. Position your hands on the floor on either side of the medicine ball. Walk your feet back, and adopt the push-up position. Keeping your core tight, bend your arms and lower your chest until it touches the ball. Dynamically drive off your hands and lift your body up into the air so that your hands leave the floor. Bring your hands together, and land with your hands on either side of the top of the ball. Bend your arms and lower your chest to the ball. Immediately drive off and jump your hands back to the floor on either side of the ball. This constitutes one repetition. Continue until your set is completed.
V-Sits
Core strength is essential in boxing both for generating punching power and for protecting your internal organs from your opponents punches. V-sits will develop your core strength. Lie on your back with your arms and legs extended. Hold a medicine ball in your hands. Lift your upper body and legs simultaneously, and try to touch your toes with the medicine ball. Your body should resemble a V shape when viewed from the side, and you should be balanced on your coccyx at the top of the movement. Lower your arms and legs, return to the starting position, and repeat.
References
- "The Complete Guide to Medicine Ball Training"; Vern Gambetta and Steve Odgers; 1991
- "Boxing Fitness: A Guide to Get Fighting Fit"; Ian Oliver; 2007
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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