Preparation For Medicine Ball Training

The medicine ball is a workout growing in popularity for sport-specific training as well as general fitness improvements. The workout combines strength with power for explosive movements requiring muscles to work through a full range of motion. While training with a medicine ball offers sport and fitness benefits, it is not recommended for beginners. Fitness gains must be obtained prior to adding medicine ball workouts to training programs.

Function

A medicine ball is a weighted ball that is used for sports training or general exercises to add resistance to movement. Muscles are required to generate the most amount of force in the shortest amount of time to throw and catch the ball or perform movements while holding the ball. Medicine ball training develops speed and explosive strength combined for increased power. Most of your muscles work while training for joint movement or as stabilizers to hold your body in place during movements.

Types

Medicine balls come in different weights, typically between 2 and 25 lbs. For advanced athletic training higher weights are available. Balls are made out of rubber, soft leather, vinyl or plastic. Some have grips and handles or are attached to ropes. Sizes range from as small as a softball to as large as a basketball.

Time Frame

Prior to adding medicine balls to training, a strength base must be acquired. Suggested preparation training includes upper body and lower body weight training. Upper body exercises should work your chest, shoulders and triceps. These are muscles used for throwing movements. Opposing muscles such as your back and biceps should be trained for muscle balance. Three to four sets of six to 10 repetitions are suggested for each exercise. Select a weight that will bring each exercise to muscle fatigue.
Lower body exercises should consist of compound movements such as the squat and lunge. Core training for your abdominal and lower back muscles should be included in workouts to add spinal support. Three to six months of weight training should be completed prior to adding medicine ball drills to workouts.

Significance

After a strength base is acquired, medicine ball drills that mimic specific movements can be added. For sports training, throwing and catching drills will improve upper body power. Twisting movements will improve skills such as swinging a bat or golf club. Throwing and catching a medicine ball while performing sit-ups will improve your core power base which improves all explosive sport movements. Medicine ball drills can be included in general fitness workouts for strength gains. It is crucial that proper technique be mastered before using a medicine ball. Start with lower weights before moving on to higher weights.

Considerations

Medicine ball training adds a challenging and fun component to workouts. Workouts can place a strain on your body and should be added only after proper instruction is received. First time exercisers should consult a physician before starting any type of exercise program.