Medicine Ball Training Zone!

Medicine Ball Exercises – Warm-Up, Basic & Throwing

Medicine balls have been around a long time, but new technology has made the medicine ball much more versatile for training and rehabilitation.

• Medicine balls are excellent for learning to throw. Because of the weight of the ball, there is a need to properly shift weight from the rear leg to the front. This pattern is also similar to swinging activities.

• The balls are also a great tool for improving dynamic flexibility. The weight of the medicine ball can help improve the functional range over which force must be resisted and applied.

Medicine balls come in many forms (bouncing, non-bouncing, medium bounce, etc.). It's best to have a mix of medicine balls to accomplish your training and rehab goals.

These medicine ball exercises progress from warm-up and basic exercises to throwing exercises. Incorporating medicine ball exercises into your dynamic warm-up is a great way to awaken your nervous system. They can be incorporated into a day which has a total body power theme. Throws work best here. In addition, these exercises can be used as an additional load for any movements like core work or lunging/stepping activities. Workouts can include as few as one medicine ball exercise to an entire circuit.

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Medicine Ball Russian Twist

Medicine Ball Russian Twist

• Begin by putting ball at belly button height, arms length away from body and behind your right or left hip.

• Start by moving medicine ball to the right or left.

• Keep core tight and turn/rotate back foot to allow greater range of motion for the exercise.


Diagonal Chops

Diagonal Chops

• Start with medicine ball behind and above ear.

• Move the ball diagonally across the body, ending near knee of opposite leg or foot.

• Return with same pattern.

• Rotate/turn back foot to increase effective range of exercise.


Medicine Ball Figure 8's

• Begin with ball at ear level with arms extended.

• Move the medicine ball through a figure 8 pattern continuously.

• Pattern will be in front and side of body taking you from right to left.

Figure 8's


Medicine Ball Chops

Medicine Ball Chops

• Start with ball overhead at arms length.

• Stop the ball when it is between your feet.

• Repeat.

 

 

Medicine Ball Circles

• Begin with ball overhead and move ball in a circular motion as big as possible around your body.

Medicine Ball Circles


Single Leg Russian Twist

Single Leg Russian Twist

• See Russian Twist exercise above.

• When weight is off of back leg take it off the ground.

 

 


Single Leg Chop

Single Leg Chop

• See Diagonal Chop exercise above.

• Balance on one leg and perform the exercise.

 

 


Medicine Ball Squat

Medicine Ball Squat

• Keep medicine ball at arms length while performing a squat.

Variation: Start ball at chest and press up or out when squatting, return to chest on ascent.

 

 

Medicine Ball Lunge

Medicine Ball Lunge

• Begin with ball at belly button level.

• Take a step forward with one leg.

• At the same time move the ball to side of lunging leg.

• Continue alternating legs by either walking or switching in place.


Medicine Ball Lunge II

Medicine Ball Lunge II

• Begin with medicine ball at belly button.

• While lunging forward raise the ball up overhead.

• Either leave the ball overhead while continuing to lunge or return ball to belly button on each lunge.

 


Sagittal or Front Reach

Sagittal or Front Reach

• Begin with ball at belly button.

• Step forward and extend arms to touch or approach front foot.

• Return and repeat in place with same foot or alternate.

 


Frontal or Side Reach

Frontal or Side Reach

• Begin with medicine ball at belly button.

• Step and laterally reach to one side.

• Continue reaching and stepping to one side or alternate legs.

 

 

Transverse or Rear Reach

Transverse or Rear Reach

• Start with ball at belly button.

• Open and step/reach between 90 and 180 degrees to the rear.

• Return to start and repeat with same leg or opposite leg.

 


One Leg Squat

One Leg Squat

• Start with ball at arms length.

• Squat on one leg with medicine ball held out in front as a counterbalance.

• Leave free leg in front.

• Can also be done by leaving free leg to side or rear.

• Medicine ball can start from belly button and be pressed out when squatting.


Medicine Ball Push-Up

Medicine Ball Push-Up

• Position medicine ball under one hand and perform a push-up.

• Try doing one pushiup with hand on ground, pushing hard enough to catch yourself on the ball for next rep.

• Begin to roll ball across to opposite hand between reps if you want a bigger challenge.


Two Arm Wall Pass

Two Arm Wall Pass

• Begin by facing wall about arm’s length away.

• Keep hands above head initially keeping throw range short.

• Work towards arms being bent and further away from wall.

• Can also be done with one arm.


Side Throws

Medicine Ball Side Throws

• Begin 90 degrees to wall with ball behind one hip and more weight on that leg.

• Deliver medicine ball at hip height, with more weight on front leg.

• Catch ball and repeat.

 


Modified Hammer Throw

Modified Hammer Throw

• Begin with medicine ball near hip opposite of throw/delivery side.

• Start transferring weight from backside to delivery side by turning back foot.

• Finish with throw delivering ball at shoulder height with weight balanced over delivery side.

• Throw can also begin over shoulder.


Medicine Ball Slams

Medicine Ball Slams

• Start with ball overhead.

• Throw pulling ball down with your mid section.

• Keep ball stretched as long as possible.

• This exercise can also be done with one arm.

 

Knee Throw to Push-Up

Knee Throw to Push-Up

• Start with ball at chest level.

• Kneeling down on both knees, throw the ball forward and follow it.

• When completing extension catch yourself in a push up position.

• This can also be done from an overhead position.


Puts

Puts

• Start with ball behind one hip with weight more on that leg.

• Throw the medicine ball turning the side with ball towards the direction of the throw.

• Finish in a balanced position.

 


Wall Throws

Medicine Ball Wall Throws

• Swing medicine ball to an overhead position, stretching the upper extremities.

• Throw by pulling core down.

• Aim about 1 to 2 feet above the bottom of the wall.

• Stand about 6 to 8 feet from the wall.


One Step Wall Throws

One Step Wall Throws

• Start with ball at belly button.

• Then in a stretched top position with ball overhead step with one foot towards wall.

• Shift weight completely over throwing side.

• Aim about 1 to 2 feet above bottom of wall.


Medicine Ball Start Throws

• Begin with weight evenly distributed between feet and hands.

• Deliver medicine ball by pushing on ground with feet and bringing ball to position near chest.

• As you are completing hip extension, deliver the ball and in the direction of the throw and begin running.

Start Throws 1 Start Throws 2


Squat Throw #1

Squat Throw #1

• Start with ball at chest.

• Quickly squat and jump delivering the ball as high as possible directly overhead.

• Let the medicine ball bounce once, reposition and repeat.

 


Squat Throw #2

Squat Throw #2

• Start with ball at belly button or overhead.

• Quickly squat to have the ball at calf level.

• Jump and throw the medicine ball directly overhead, letting the ball bounce once then repeat.

 

Over the Back Toss

Over the Back Toss

• Start with ball overhead and bring it down to knees.

• Begin throw as soon as ball gets to knee level.

• Throw by extending ankle, knee, hip and delivering ball overhead backwards.

• This is a great total body power test.


Medicine Ball Single Arm Throw

Medicine Ball Single Arm Throw

• Start with medicine ball between feet.

• Throw ball as high as possible by extending at knee, ankle and hip.

• Check that ball flies straight overhead and is not pulled backwards.

• Medicine ball should move close to body for best height.