Medicine balls resemble basketballs in size and vary in different weights, ranging from 2 to 20 lbs. You can perform full-body exercises with them to increase power production, muscular endurance and hand-eye coordination. Use a heavier ball if you wish to train for power and strength. Use a lighter ball if you wish to improve speed and endurance.
Push Pass
Most medicine ball exercises train strength transference from your lower body to your upper body. This exercise requires you to use your legs and hips to generate strength to throw the ball. Stand with your legs about shoulder-width apart and about 3 to 4 feet away from a wall. Hold a 6-lb. medicine ball with both hands in front of your chest. Bend your legs and push them against the floor. Throw the ball in front of your chest at the same time. Catch it after it bounces off the wall. Perform three sets of 10 reps as fast as you can.
Soccer Throw
Stand in front of a wall in the same position as the previous exercise about 10 feet away. Hold a 6-lb. medicine ball over your head with both hands. Step forward once and throw the ball against the wall as hard as you can. Catch it after it has bounced once on the ground. Repeat the exercise as fast as you can for three sets of 10 throws.
Reverse Overhead Throw
Hold a medicine ball with both hands hanging down in front of your hips. Face away from a wall while standing about 6 feet away from it. Stand with your legs about hip-width apart. Squat down with your torso leaning forward slightly and swing the ball between your legs. Stand up quickly and throw the ball over and behind your head toward the wall. Turn around to catch it and repeat the exercise for three sets of 10 reps.
Standing Torso Rotation
Stand in the same position as the previous exercise, and hold a medicine ball in front of you with both hands. Swing the ball to your right and turn your torso in the same direction. Pivot your left hip and foot at the same time as you turn. Swing all the way to your left as much as you can and pivot your right hip and ankle at the same time. Perform three sets of 20 rotations total.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
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