A medicine ball is a weighted, hand-held ball useful for developing muscular endurance and explosive power. Historically, the medicine ball functioned in both injury rehabilitation and physical conditioning. Waxing and waning in popularity over the years, the medicine ball has once again garnered attention as an important fitness tool.
Background
The medicine ball dates back thousands of years when, in ancient Greece, Hippocrates prescribed weighted ball exercises to his patients for rehabilitation purposes. In the United States, medicine ball training became popular in the early 1900s. It gradually fell out of favor with the general public as other weight-training methods developed, although boxers and martial artists continued to enjoy its benefits. In recent years, the medicine ball has surged in popularity among fitness enthusiasts.
Design
Ancient medicine balls comprised sand-filled animal skins. In the early part of the century, leather-covered balls weighted with sand or paper-fiber fillers were available in only a single size. With the renewed interest in medicine ball training, balls come in a variety of shapes, sizes and weights. Medicine balls may resemble softballs, footballs, soccer balls or basketballs ranging in weight from 2 to 200 lbs. Their interiors may include sand, gel, rubber or silicone, and, while leather coverings are still available, many medicine balls boast easy-to-grip latex or rubber coverings. They may have a smooth or a textured exterior, and some offer one or two handles for gripping.
Uses
Medicine balls provide a versatile tool for both sports-specific training and overall general fitness. According to the American College of Sports Medicine, medicine balls are especially valuable in plyometric training, in which you develop muscular power by mobilizing the elastic capacity of your muscle fibers and tendons. The movements you perform in exercising with a medicine ball can mimic the movement needed in a specific sport, thereby improving your functional power in that motion. Additionally, medicine balls may add intensity to a number of exercises. For example, core exercises, such as V-ups or reverse abdominal curls, become more challenging when you increase your muscle load by holding a medicine ball as you perform the exercise.
Considerations
While medicine balls may enhance your training program, they do not create a sufficient weight overload to substitute for free weights when training for strength gains. For sports-specific training, select a medicine ball design that complements your training goals. For instance, if your training exercise involves bouncing a ball, choose a medicine ball constructed of rubber, and select a ball with a textured grip if you will be throwing and catching the ball. Additionally, avoid a ball that is so heavy it slows your movement or interferes with good technique, recommends Sports Fitness Advisor.
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