The ability to produce strength and power is an important factor for success in many sports, especially those of a forceful and explosive nature.
Medicine ball exercises, combined with weight training and circuit training, can be used to develop strength and power.
Some medicine ball exercises can also be combined with plyometric training to develop explosive ability.
Medicine ball training is very suitable for all levels, abilities, ages and sports.
For these exercises to be useful, the movement patterns used should resemble those of the sport being trained for.
Planning a training session
Always carry out the exercises with a proper warm-up and an appropriate cool-down period.
Before starting, the coach should explain the method and procedure for each exercise.
Assisting partners must know the correct way to carry out the exercise.
Medicine ball exercises should precede more intense training.
Start the session with a simple, moderate exercise, then progress gradually towards more difficult ones.
The programme should include exercises that match the movements of the sport being trained for.
The programme should be designed to train all the different parts of the body (feet, arms, lower body…)
You should have medicine balls of different weights (heavy, medium, light).
Start the session with a light weight, then progress gradually towards heavier ones.
Make sure the training area is spacious and has solid walls if the exercises involve throwing the ball against a wall.
The exercise should be carried out with focus and good technique.
A good medicine ball session can take 30-40 minutes to complete.
The quality of the training is very important, regardless of the number of repetitions or sets used.
Technique and safety
To ensure personal safety and good technique when carrying out medicine ball exercises, the following points should be considered:
1. Medicine ball throws should be performed with the arms fully extended.
2. When throwing while standing, the feet should be firmly planted before the ball is thrown.
3. The correct sequence of body movement must be followed for each exercise.
4. Full technique must be maintained – do not sacrifice technique for throwing distance.
5. An inexperienced (untrained) athlete should not take the ball far back behind the head when performing an overhead backward medicine ball throw.
6. When picking the medicine ball up from the ground, focus on bending the knees while keeping the back straight (a squat).
7. When performing exercises lying on the back, the athlete’s back should always stay in contact with the ground.
8. When catching the ball, the following points should be emphasised:
Keep the arms extended.
Keep the hands next to each other.
Keep the eyes on the ball (focus).
Move towards the ball before catching it.
Do not catch the ball carelessly.
Examples:
The following are examples of general medicine ball exercises. These exercises, and many others not mentioned here, can be found in “Strength Training with Medicine Balls” by Max Jones:
Standing torso twist:
1. Stand back to back with a partner, 1 metre apart.
2. Keep the hips fixed forward while relaxing the feet.
3. Pass the ball to the partner only by twisting the torso, in sequence.
Repeat the exercise for two sets of 10 repetitions.
Hamstring curl ball lift:
1. Lie face down on the ground.
2. The partner passes the ball from above the hips down to the heels.
3. The athlete lifts the ball upward using the heels.
Repeat the exercise for two sets of 8 repetitions.
Two-handed chest push:
1. Feet next to each other.
2. Hands behind the ball with elbows out.
3. Take a step forward, then push the ball forward towards the partner.
Repeat the exercise for two sets of 8 repetitions.
Vertical extensions:
1. Stand back to back with a partner, 60cm apart.
2. Pass the ball overhead.
3. The partner catches the ball, then returns it between the knees to the other partner.
Repeat the exercise for one set of 10 repetitions.
Layback double-arm throw:
1. Lie on your back using a large medicine ball.
2. Hold the medicine ball with both hands, then throw it to the partner.
3. The ball is returned overhead back to the starting position.
Repeat the exercise for two sets of 8 repetitions.
Double leg kicks:
1. Lie on your back.
2. Raise the feet towards the partner.
3. The partner stands 3m away from the athlete.
4. The partner throws the ball towards the athlete’s feet in a half-arc shape.
5. Bend the feet towards the chest, then kick the ball back as it arrives towards the partner.
6. Do not let your feet drop to the ground.
Repeat the exercise for two sets of 10 repetitions.
Straight-arm standing throw:
1. Stand holding the ball with both hands.
2. Raise the ball with straight arms above the head, shoulders extended and chest out.
3. Take a step forward, then throw the ball towards the partner, keeping your arms straight.
Repeat the exercise for two sets of 8 repetitions.
Abdominal curl with ball:
1. Sit on the ground resting on the arms.
2. Knees bent.
3. The ball held in place by the knees.
4. Raise the knees towards the chest.
5. Lower them back to the starting position.
Repeat the exercise for one set of 12 repetitions.
How long should the session last?
A good, effective medicine ball session takes 30-40 minutes, provided the athlete is fit and experienced.
The session should be carried out two to three times a week, with 36-48 hours of rest between each session.
Each session should consist of 8-10 exercises and 2-3 sets.
If the athlete’s goal is to develop strength, 6-12 repetitions should be used per exercise; if the goal is to develop strength endurance, repetitions should be between 12 and 30.
The medicine ball weight normally used is 3kg for men and 2kg for women.
