Plyometrics is safe for children and encouraged by the American College of Sports Medicine. Plyometric training is sometimes thought of as jumping exercises, but really, hopping or any excercise that combines speed and strength to get power is a plyometric exercise. Benefits of plyometrics for children include increased speed, denser bones, fewer sports-related injuries and aid in weight management. Medicine balls goes hand-in-hand with plyometrics because they can be thrown, tossed or passed with speed, unlike a barbell--which would be quite cumbersome to throw.
Medicine Ball Chest Press with a Squat
The medicine ball chest press is a low-intensity plyometric exercise for the muscles of the chest, arms, legs, glutes and shoulders. A partner or a wall can be used to pass the ball. Like all plyometrics, the medicine ball chest press should be performed quickly, although using incorrect form to do so should be avoided. To perform a medicine ball chest press, stand with your feet turned out and your heels about shoulder-width apart. Hold a medicine ball in front of your chest with your elbows bent and your palms flat on the sides of the ball. From there, bend your knees to lower into a squat and then shoot your arms forward to pass the ball to a person in front of you as you stand up straight. Catch the ball and repeat.
Medicine Ball Side Throws
Medicine ball side throws work the oblique muscles of the core and the shoulders. A wall or a partner provide a target to throw the ball to and a way for the ball to get back to you between repetitions. This exercise should be performed on both sides. Begin by standing sideways to a friend or a wall. Step your feet about 12 inches apart. If your right side is closest to the wall, extend your arms toward the left, or away from the wall, while holding the ball in both hands. This means that your right arm crosses in front of your body. Then, twist to the right and do an underhand toss to throw the medicine ball at your target. Catch the ball and repeat. Perform an equal number of reps on the other side by turning 180 degrees and throwing from the other side.
Slams
The slams exercise works the muscles of your back and arms. This may be particularly fun for children because you get to slam the ball on the floor. Be careful not to let the ball bounce up and hit you in the face. Choose a floor like a gymnasium that will not be damaged by the medicine ball. To perform the slams, stand with your knees bent slightly and your feet shoulder-width apart. Hold the medicine ball with your arms straight. Raise your arms overhead and pull your shoulders back. Then, throw the ball at the ground in front of you by bringing your arms forward and keeping them straight. Catch the ball and repeat.
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