Ball Exercises – Explosive Power to
Your Specific Sport
Medicine ball exercises are one of the best
methods to add explosive power and sport specific strength.
Medicine ball workouts are suitable for several sports
involving explosive power, especially the sports that involve hitting,
throwing, swinging etc – and sports that involve jumping, bounding,
Medicine ball workouts are absolutely gold for any sport that
requires explosive power.
The Idea behind Medicine Ball Training
Medicine ball workouts
- enable athletes to do sport specific training
- focus on the core muscles which are the power source of
your hit, throw, swing, jump etc.
Abs, back muscles, hips and glutes are often generating the power to
your sport specific strength.
Which athletes medicine ball exercises will be good for?
The list of different sports the medicine ball training fits well is
long; hockey players, golfers, basketball players, combat sports
athletes, handball players, various track & field athletes-
just to name few.
Medicine ball workout fits to the training program of
- any sport in which the athlete executes a powerful hit,
throw or swing assisted by the middle body (the core)
- or the sport that involves a vertical jump or any kind of
lift-up from the ground.
As a specific example Javelin throwers or volleyball players benefit
from medicine ball training because those sports involve powerful
throwing or hitting which require strong middle body strength. It fits
perfectly to volleyball players training routine because the sport
involves a powerful hip and back extension when jumping.
How often you should do medicine ball training?
If you haven't done medicine ball training before and frequently lift
weights or use other training methods, we strongly recommend adding it
to your program.
We will guarantee much added power to your throw, hit, swing
or spike - just after four to six weeks of training – even if doing the
medicine ball exercises only once a week.
If an athlete doesn't practice traditional weight lifting or any other
training, it could be repeated up to 2-3 times a week.
Why Should I Do Medicine Ball Exercises?
When throwing the medicine ball your core muscles (hips, glutes, abs,
back), legs and arms work simultaneously "as a chain".
It is the most beneficial to train those muscles act together (as a
chain) vs. training them each individually with some workout machines.
Example of Medicine Ball Workout Routine
Here are examples of different med ball exercises
to be thrown by both hands:
- overhead slamming the ball to the ground
- overhead throws to the distance
- overhead throws to the distance when kneeling
- overhead pull over to the distance when laying on your back
- toss from the side while sitting
- toss from the side when standing
- chest passes
- scoop (upwards, forward, backwards)
For general information about the rest periods, repetitions and sets,
go to the following medicine ball workout link.