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
ball training.
Basics
of Medicine Ball Workout
Routine:
Routine
includes about 6-10 different throws.
An athlete performs the 8-12 throws before
moving to
the next
exercise.
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
appropriate.
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 muscles.
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.