A medicine ball is a weighted exercise ball that got its name because of its use in physical therapy and rehabilitation. The medicine ball, which has grown in popularity in fitness and sports settings, offers a means for developing muscular strength and endurance as well as functional fitness. Exercises that involve tossing and catching the medicine ball are called plyometric, meaning they make use of the muscular stretch-shortening cycle to develop power.
Repurposed Basketball
Cut a slit in a small, used basketball, wedge a funnel in the hole and then pour sand or grains of rice inside to fill the ball. Use sand for a heavier medicine ball or rice for a slightly lighter one. Glue the slit closed with a dab of superglue and allow it to dry completely. Then tape over the cut with duct tape. Examine the ball after each workout to ensure the slit is still sealed. You can wrap the entire ball in duct tape for a more durable medicine ball.
Other Weighted Items
Depending on whether you are working on developing upper or lower body or core strength, you can choose from a variety of resistance training products to serve as a substitute for a medicine ball. Items to substitute for a medicine ball include kettlebells, dumbbells, resistance bands or pulleys, weighted vests, weight plates, or contour weights. For example, if you want to add resistance to pistol squats, you could hold a kettlebell, dumbbell or weight plates in front of you as you descend rather than a medicine ball.
Shape Considerations
Just as medicine balls are not always round, your ball substitute doesn't need to be either. If you use an item with a handle, you get the benefit of improved grip. Two handles or ropes may allow you perform exercises that wouldn't be possible with a regular ball. A football-shaped item might be useful for sport-specific training.
Weight Considerations
A smaller and lighter medicine ball substitute helps with speed training and a heavier one for power training. Generally choose a lighter item for dynamic exercises such as those that involve throwing. You can use a heavier weight for exercises you perform with both hands.
References
- American College of Sports Medicine: Medicine Balls
- Innovative Martial Arts: How to Make a $5 Medicine Ball
- Vertical Jumping: Pistol Squat with Medicine Ball
- Southern Polytechnic State University: Medicine Balls: Prescription for Strength
- American Council on Exercise: Strength and Resistance Training
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