Don't forget to take your medicine: Medicine ball training!

Warm-up is crucial before medicine ball training

The ability to generate strength and power is a very important component for success in many sports, particularly in those involving explosive movements. Medicine ball training, in conjunction with a program of weight training and circuit training, can be used to develop strength and power. Certain medicine ball exercises can also be used as part of plyometric training program to develop explosive movements. Medicine ball training is appropriate to all levels of ability, age, development and sport. To be most effective the program should contain exercises that match the pattern of movements of the sport.

Strength training for sport, for the most part, is very different from bodybuilding. While a phase of the strength training program should focus on maximal strength development and occasionally hypertrophy, it is explosive power and/or strength endurance that should be the end-goal for most athletes. While there are various methods to increase power, a common element is speed of contraction. Medicine balls are relatively light allowing exercises to be performed explosively.

General Guidelines

• Warm up thoroughly before starting a medicine ball routine.
• Ensure you have plenty of space and a competent training partner when performing these drills.
• Medicine ball exercises, as with other forms of power training, should be completed when you are fresh before heavy aerobic or anaerobic training if completed in the same day.
• Focus on speed of movement but not at the sacrifice of technique.
• Do not choose a ball that is so heavy it slows the movement of the exercise down.
• Complete 1-3 sets of 8-10 repetitions for each exercise. (This can vary however depending on the format of the session).
• When standing and throwing from behind the head, be careful not to hyperextend the spine too far.

These medicine ball workouts can do wonders for running velocity and power.

Jump and Pick-Up

Muscle groups emphasized: The hip and leg muscles

Weight of ball: Two pounds for beginners, four to six pounds for advanced trainees

Instruction: Start with your feet flat on the ground and the ball held firmly between your ankles. Your knees should be bent slightly so that you are in a shallow squatting position. From this position, perform an explosive jump upward and lift the ball in front of you by pulling both knees up quickly toward your chest to near-chest level. Catch the ball with both hands in front of your chest as your feet land on the ground. Squat down and place the ball between your ankles before repeating the action for a total of six to 10 repetitions. Perform two to three sets.

Squat, Throw, fall, and Chase

Muscle group emphasized: Leg muscles, abdominals, spinal erectors, and shoulders are utilized for the squat and throw actions. Leg, abdominal, chest, and shoulder muscles are stressed during the fall and chase movements.

Start by performing a shallow squat with the medicine ball held in front of you at chest level. Explode forward by extending both legs and arms and pushing (throwing) the ball out in front of you at approximately a 45-degree angle. Continue falling forward and catch yourself by driving one knee forward, landing with your body weight on your lead knee, foot, and both hands. Rise as quickly as possible and sprint forward until you catch up with the rolling ball. Strive to keep your momentum moving forward throughout each phase of the exercise, never coming to a complete stop at any time. Walk back to the starting point with the ball, and repeat the overall exercise for five to 10 repetitions. Perform two sets per workout.

Rock and Roll Up

This one is a toughie at first to coordinate, but hits all the major muscle groups in one powerful move. Lie down, back to the mat, with knees bent. Hold a medicine ball on the ground with arms fully extended overhead. Pull the knees into the chest, preparing to use the weight of the ball (and the strength of your core!) to help catapult you to a controlled squat position, then standing. Next, slowly lower back into a squat, and ease back to the floor, butt first before lying back down. Repeat

Single-Leg Squat

Stand with feet hip-width apart, knees slightly bent. Lift the right foot off the ground and extend it forward. Hold a medicine ball in front of the belly button. Lower the body into a squat position, sitting back into an imaginary chair with the knees safely positioned over the feet. Return to start position, and switch legs. That’s one rep.

Rolling Push-Up

Adding a medicine ball to your standard push-up quickly morphs the upper body-blaster into an even more challenging move. Get into high-plank with a medicine ball under one hand, and lower the chest toward the floor to perform a push-up. Return to high-plank and roll the ball to the other hand. (Modify by dropping to your knees.)

Shoulder Press

This move is one of the easiest for beginners, but can be amped up with a heavier ball. Hold a medicine ball at the chest (about an inch away, right in front of the sternum). Extend the arms to the ceiling, reaching the ball overhead, and slowly lower the ball back to the start position. Easy peasy, right?

Crunch with Medicine Ball Hold

Lie on back with legs in tabletop position, bent 90 degrees. Holding ball over head, crunch up, and place ball on ankles, keeping legs steady. (We know.) Lie back to start position, holding ball in place. Crunch back up, grab ball, and return to start position, holding ball overhead. Repeat.

Russian Twists

Stand with feet hip-width apart. Hold medicine ball with both hands and arms only slightly bent. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.

The post Don’t forget to take your medicine: Medicine Ball Training! appeared first on The LiveYourSport Blog.