Soccer is a sport that requires speed, agility, power, strength, core stabilization, foot-eye coordination and overall athleticism. Medicine balls are weighted training balls that can enhance soccer-specific training by enhancing strength and stabilization. Medicine balls are versatile enough to integrate into traditional soccer training by taking the place of a soccer ball for some drills so you don't have to switch back and forth between a soccer ball and a medicine ball.
Types
Medicine balls come in varying sizes; typically starting at 2 lbs. and going as high as 20 lbs. For soccer training purposes, a weight of 4 to 8 lbs. will be sufficient. Choose the weight according to the age and strength of participants, and when in doubt, start with a lighter weight.
Medicine balls can also vary in bounce quality. Some medicine balls have no bounce at all and others can be as bouncy as a soccer ball. For most soccer exercises and drills, a medicine ball with some bounce will be helpful, as you will want some movement to the ball when throwing and catching.
Textures
Medicine balls also vary greatly in their textures. Some are very smooth, others moderately rough. Since you would most likely be using the medicine balls in a setting where it could be raining and athletes are sweating, a slightly rough texture will be easier to grip and catch since the smooth textures get slippery when wet.
Ball exteriors can also be made of different materials, some more cloth-like than others. Look for a ball exterior that is easy to clean off with a damp towel to prevent dirt and grass build-up. Wiping the ball down occasionally will prevent it from getting slippery and will lengthen the life of the exterior materials.
Sport-Specific Drills
Substituting a medicine ball when practicing soccer throw-ins will increase the athlete's arm, shoulder and core strength. Practice 10 to 15 throw-ins at a time with a medicine ball, take a brief rest, then practice 10 to 15 throw-ins with a soccer ball. Training with the medicine ball in this manner will increase the height and distance of throw-ins.
Use the medicine ball to practice toe touches for the beginner. The weighted medicine ball will stay in place easier than a soccer ball and will give a beginner a chance to increase the agility and speed of their touches before having to work with keeping the soccer ball in place.
Core Training
A soccer player needs to have a strong and stable core as she goes shoulder-to-shoulder with other players. Have teammates pair up and work together on their medicine ball core training. Have two players stand back to back and hand the ball to each other 20 times in each direction. They will have to rotate to hand the ball off, working their oblique muscles of the core.
Another partner drill is having two players stand so they are hip-to-hip, then step sideways to move 4 to 6 feet apart. One player rotates to the outside, then rotates inward and throws the medicine ball sideways to their partner. Throw 15 times, then change sides.
Total Body Strength
Add the medicine ball to many strength exercises in soccer practice. A walking lunge with rotation will work the legs, glutes, abdominals and arms. Hold the medicine ball out in front of your torso and take a large step forward with your right leg. As your right foot touches the ground, bend the right knee to lower toward the ground and simultaneously rotate your spine and the medicine ball to your right side. Step your left foot next to your right, then take a large step forward with your left foot, repeating the pattern and rotating to your left. Perform walking lunges across the soccer field and back.
References
- "The Personal Trainer's Handbook"; Teri S. O'Brien, MS; 1997
- "The Y's Way to Physical Fitness"; YMCA of the USA; various dates
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