Medicine Ball Workout Routine
Explore medicine ball workout tips. Complete this training
program by the medicine
ball exercises we mentioned in the previous pages. Find out
how to add core strength or inches to your vertical jump by medicine
Basics of Medicine Ball Workout Routine:
- Routine includes about 6-10 different throws.
- An athlete performs the 8-12 throws before moving to the
- Rest period is 1-3 minutes between each exercise. In the
beginning when the focus is in learning the techniques and athlete is
putting less power behind each throw, 1 minute rest (or even 30 sec) is
- After the exercises has completed, athlete repeats the
whole routine 2 – 3 times.
- The weight of the ball can be anything between 1 - 8 pounds
(or 0.5 - 4 kg). In the beginning an athlete should use very light 1 -
2 pound (or 0.5 – 1 kg) ball. Even volleyball or basketball is heavy
enough to get a good workout in the beginning.
- When throwing ball during the maximum training season or
right before the season, weight of the ball and intensity of practice
are increased (adding more power and having longer rest periods).
- Increasing intensity means putting more power behind each
throw, maybe cutting the amount of throws in each exercise and giving
more rest between each exercise.
- Remember that each throw has to be explosive and before
anything you are working on your core, particularly your abs and back
- Common mistake in the beginning is: the athlete will throw
the ball primarily by the arms. An athlete needs to activate the core
and use abs and back muscles to throw the ball; the power and control
of the volleyball spike comes from the core.
How Often to do Med Ball Workout?
To find out how often you should be doing medicine ball exercises, go
Medicine Ball Exercise to Add Vertical Jump
To read about one specific medicine ball exercise to add inches to your
jump, go to