A medicine ball is a weighted ball that can weigh between 1kg-10kg. Medicine balls can vary in size, as well as material, with most modern medicine balls made of plastic.
Sports Specific
One fantastic advantage of mixing medicine ball training into your workout is that, unlike weights, medicine balls can be thrown ‘across’ gravity, or in any direction relative to your sporting activity or muscle group you are training. You can work both against, as well as with, the ball when throwing and catching – that’s why many athletes who require upper body power will use medicine balls in their training.
Stronger Core
Medicine ball exercises are an excellent way of training the core muscles to help achieve this power, as well as keeping it fun, by turning boring exercises dynamic and interesting, while still resulting in the same body conditioning effects.
The weight of the medicine ball used in your workout will depend on your strength and specific goal. It’s important to remember though, unlike weight training, you shouldn’t aim to keep increasing the weight to get the results you require, but rather use a suitable medicine ball weight that will allow you to perform the necessary exercise safely and effectively. The resistance of the ball used should never compromise the movement of the exercise.
The main movements that benefit form the use of the medicine ball are as follows:
1. Rotation and flexion
2. Power and speed
3. Dynamic stabilisation
Top Medicine Ball Exercises
Rotation and Flexion – ‘Russian Twist’
- Sit on your bum, with your feet on the floor.
- Lean back at an angle of approximately 30-45 degrees to the floor.
- Hold a medicine ball at arm's length in front of your chest.
- Brace your belly button into your spine.
- Rotate to one side, pause for a second then rotate to the other side.
- Repeat for your desired repetitions.
Power and Speed – ‘Chest Pass’
- Stand up, holding a medicine ball at chest height.
- Draw in your abs. Lock in your core.
- Powerfully push the ball away from your chest towards a wall, 3-5 metres away.
- Catch the ball at chest height.
- Repeat for your desired repetitions.
Dynamic Stabilisation – ‘Dynamic Plank’
- Get in a press-up position, but with your forearms and elbows resting on the floor, instead of your hands.
- Draw in your abs. Lock your core.
- Position both feet so they are balanced on the medicine ball.
- Keep a straight line from your ankles to shoulders.
- Hold for your desired time, up to a maximum of 60 seconds.
When core training is made fun, you'll spend more time on this essential body part; when you see the benefits of improved balance, power and stability, you will be motivated to continue with this style of training. Keep your workouts fun – mix in a couple of medicine ball exercises and see what happens, you’ll be surprised with the results.
