Medicine Ball Training

Medicine Balls Add a New Dimension to your Training

For simplicity, adaptability and effectiveness you will struggle to match the medicine ball. Increasingly medicine balls are being used to add variety to training programmes, particularly the bounce series of medicine balls which offer fun and flexible options to a workout.

Medicine balls have been around for years but are experiencing a resurgence, as fitness experts are again realising their value and adaptability. Medicine balls are appropriate for all ability levels and ages, providing an all encompassing workout - including warm-up and injury prevention exercises.  

Medicine Balls for Dynamic Warm Up Exercises

Modern theories on warm-ups concentrate on a series of dynamic, focused exercises, tailored for a specific sport. While it is also important to prepare the cardiovascular system with light jogging, a focused, specific warm-up can easily be designed for any athlete using medicine balls.

Various drills should be employed to warm up the muscles required in the ensuing workout, to prepare them for more strenuous bouts of activity. The speed component of a med ball warm-up can be increased, preparing the muscles for more dynamic contractions. Some examples of typical warm-up exercises using a medicine ball are torso twists, squat with an overhead press, squat with a chest press and lunge with twists.

Medicine Balls for Muscular Endurance and Strength

The range of exercises applicable to the medicine ball means an individual can train according to the demands placed on their body in their chosen sport or in everyday life.

Both fast twitch (endurance) and slow twitch (strength) muscle fibres can be developed to their full potential given a medicine ball and a suitably designed programme. The diversity allowed by the XLR8 range of bounce balls (click here to view) allows the user to develop the specific endurance and strength required to prevent injury, perfect function and improve performance.   

Medicine Balls for Muscular Power

Developing muscular power is vital in most competitive sports, so choosing the right variations and combinations of medicine ball exercises will prove instrumental in training for power. The trunk of the body, is the body’s power plant. There are a number of traditional exercises using the medicine balls designed to increase power particularly in this area. Some examples of these include med-ball slams, backward overhead toss, kneeling throw to press up and explosive lateral press ups.

Medicine Balls for Injury Prevention

Anybody who has suffered muscle or joint injury will recognise the value of injury prevention exercises. A ‘prehabilitation’ programme is easily designed using a medicine ball, focusing primarily on stabilisation and coordination of muscle groups.

Low impact exercises with the medicine ball are proven injury prevention methods, reducing the risk of muscular and joint injury. My clients are always provided with an injury prevention schedule suited to the demands of their sport. Examples of injury preventions exercises include decelerating shoulder stabiliser, med ball planks and washing machines.

Medicine Balls are versatile, fun and most importantly – effective. Medicine ball training is appropriate to all levels of ability, age, development and sport. Whether you want to build core strength, increase sports specific power or reduce the likelihood of injury, incorporating medicine balls into your programme could be the answer. Contact us if you have any medicine ball training questions, or to help you select the proper medicine balls to suit your needs.

By Duncan Trevella, BSc, CHEK 1, NLC 2 and NASM-CPT - 21/04/08

Pulse Personal Training – It’s About Success - www.PulsePT.co.nz