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Medicine ball training can be effective in improving
muscular power, and movement velocity is a critical
factor in power development.
Plyometrics increase the power of the movement
by harnessing the natural elastic components of
the muscles and tendons as well as the stretch
These quick movements develop explosive
power through muscular actions.
Medicine ball training is one of the many
components in an individual’s routine.
Medicine ball exercises promote variety by
introducing a novel stimulus for physiological
They can improve your flexibility and increase
your range of motion.
They are an easy way to add resistance training
to your abdominal workouts.
They are a creative way to change up your
strength training routine.
They can be used for sport-specific strength
They can help to improve your coordination.
They are suitable for people of all ages, fitness
levels and abilities.
They can be done alone or with a partner
The following are some guidelines (Jones 1997) in planning and running a medicine ball
Always ensure the athletes carry out a thorough warm up and cool down.
Before starting a session, explain the procedures for each exercise with your athletes.
Partners who feed the medicine ball on certain exercises should be well drilled on what
Medicine ball exercises must precede high intensity work.
Start sessions with lighter less dynamic exercises, then progress to heavier exercises.
The program should have exercises that match the pattern of movements of the sport.
Plan the program to exercise alternate body parts (legs, upper body, torso).
You will need to have a number of different weights of ball available - heavy, medium
Initially, athletes should use a light weight ball and gradually progress to heavier ones.
Check there is sufficient space (including ceiling height) and that the structure of the
walls are safe if any rebounding exercises are used.
Maintain good discipline as medicine balls can be dangerous if used incorrectly.
An effective work-out with medicine balls can be achieved in about 30 to 40 minutes, if
the athlete works efficiently.
Quality of movement is more beneficial than quantity of exercise repetitions or sets.
To ensure personal safety and good technique while doing medicine ball exercises the
following points should be remembered (Jones 1997)
Complete throws with full extension of the arms
On standing exercises plant feet before beginning to throw the ball
Always use the full joint range in the correct sequence in carrying out each exercise
Maintain technique - do not sacrifice control for distance
Inexperienced athletes should not take the ball too far back behind the head when
carrying out overhead throws
When picking up a ball, ensure the knees are bent and the back is kept straight
When carrying out exercises lying on your back, ensure the lower back always remains in
contact with the surface
Prior to a catch, ensure you:
◦ keep arms extended
◦ keep hands together
◦ keep eyes on the ball
◦ reach out to meet the ball prior to making contact
◦ do not attempt to catch balls thrown wildly
1. Overhead Throws
2. Side Throws
3. Over Back Toss
5. Explosive Start Throws
6. Single Arm Overhead Throws
7. Squat Throws
1. Stand with one foot in front
(staggered stance) with knees
2. Pull medicine ball back behind
head and forcefully throw ball
forward as far as possible into the
3. Catch ball on the bounce from the
wall and repeat according to
prescribed repetitions. Keep the
time between pulling the ball back
and starting the throw (transition
phase) to a minimum. Can also be
completed with a partner instead
of a wall.
1. Stand with feet hip-width apart;
place left foot approximately
one foot in front of right foot.
2. Hold medicine ball with both
hands and arms only slightly
3. Swing ball over to the right hip
and forcefully underhand toss
ball forward to a partner or wall.
Keep the stomach drawn in to
maximize proper usage of
4. Catch ball on the bounce from
your partner or wall and repeat.
1. Stand with feet slightly wider than
hip-width apart. Have a partner or
trainer stand approximately 10-15
yards behind you.
2. Grasp ball and lower body into a
semi-squat position. Explode up
extending the entire body and
throwing medicine ball up and over
3. The goal is to throw the ball behind
you as far as you and generating most
of the power in the legs.
4. Catch ball on the bounce from your
partner and repeat according to
1. Stand with feet parallel,
shoulder-width apart and
knees slightly bent.
2. Pull medicine ball back
behind head and forcefully
throw ball down on the
ground as hard as possible.
3. Catch the ball on the
bounce from the ground
and repeat according to
1. Stand with feet slightly
wider than hip-width apart.
Knees should be slightly
2. Pick medicine ball up to
3. Quickly explode up and
press the ball straight out
as far and fast as you can.
4. As you press the ball
forward explode with either
leg so that you actually
sprint forward a couple of
1. Stand with feet slightly wider
than hip-width apart.
2. Grasp medicine and lower body
into a semi-squat position.
Explode up extending the entire
body and throwing the medicine
ball up into the air.
3. The aim is to throw the ball as
high as you can and generating
most of the power in the legs.
4. Catch ball on the bounce and
1. Stand with feet slightly wider than hip-
width apart. Knees should be slightly
2. Hold medicine ball at chest level and
squat down to a parallel position.
3. Quickly explode up and jump as high
as you can. As you start your jump you
should start to shoulder press the ball
up and reach full extensions with the
arms when you are at the peak of your
jump. Push ball as high as possible into
the air. Try to minimize the time spent
in the squatted position. It should be a
quick squat and jump.
4. Catch ball on the bounce and repeat
according to prescribed repetitions.
2.Walking Lunges with Twist
3.Single Leg Squat
Stand with the feet shoulder
width apart. Hold a medicine
ball with both hands, elbows
flexed at chest level. Bending
the knees 90?, sit back and
down into an imaginary chair
keeping both heels on the
floor, then rise up to a
standing position. Ensure
that your knees track
towards your toes.
Hold a medicine ball
straight out in front of
you, legs shoulder-width
apart. Step left leg
forward into a lunge,
keeping your thigh
parallel to the floor. With
arms straight, twist from
your torso over your left
leg with the ball. Then
step through to a lunge
with the right leg and
Start by standing upright,
holding the ball at chest level
in front of you with arms fully
Squat down on one leg,
keeping the ball out in front of
you and parallel to the floor to
act as a counterbalance.
Your free leg should be held
rigid out in front of you as you
An effective workout with medicine balls can be
achieved in about 30 to 40 minutes, if the athlete
works efficiently. Carry out two or three sessions
per week with a recovery period of 36 to 48
hours between sessions. Each session should be
made up of 8 to 10 exercises with the athlete
performing 2 to 3 sets of each exercise. If the
athlete is to develop strength and muscular
endurance then conduct 6 to 12 repetitions of
each exercise. If the athlete is to develop
muscular endurance rather than strength then
conduct 12 to 30 repetitions.
The weight of medicine ball - 3Kg for boys and
2Kg for girls.
The medicine ball is an exceptional training
tool that adds variety to any workout. When
used correctly it will help you build a rock
solid core, burn fat, increase your functional
strength and improve your overall sports
performance. These exercises are designed to
enhance your sports specific performance
through dynamic explosive training. Start
slowly and get used to the each movement
pattern before you begin to push your limits.
The key to functional sport
specific strengthening lies
in the ability to train the
core in multi-directional
movements. The hammer
toss is one of the best
exercises for cricket.
Start in a lunge position about 1-2m away from a wall.
Hold the medicine at arms length.
Begin the throwing pattern by moving the ball across the
body from the
left hip explosively.
Release the ball in line with the right hip.
Catch the rebounding ball and return it to the starting
Repeat on both sides.
This exercises trains the dynamic rotational force and the
stabilizing component of the lumbar pelvic hip complex.
Beginners: 2 sets x 10 reps Advanced: 4/5 sets x 15-20
The medicine ball slam is a great
exercise to develop explosive power in
the shoulders and lower abdominal.
Stand with your feet shoulder width apart and
knees slightly bent.
Hold the medicine ball above your head.
Throw the medicine ball forcefully onto the
ground. Make sure you pull down with your
abdominals on the downward throwing motion.
Catch the rebounding ball and return to the start
Advanced athletes can perform this exercise with
one arm at a time.
Beginners: 2 sets x 12 Advanced: 5 sets x 20
double arm or x 12 single arm
All cricketers require explosive
power from the chest. This
exercise is designed to develop
the fast twitch fibers in the chest.
The athlete stands between 1-3 meters away from a wall.
He holds the medicine ball close to his chest with fingers
The exercise involves an explosive push off the ball onto
The athlete must catch the rebounding medicine ball and
repeat the chest toss instantaneously.
The key to this drill is speed. Try to perform between 15-
20 explosive repetitions in minimal time.
The further away from the wall you stand, the more
explosive power is
Beginners: 3 sets x 15 reps from 1 meter.
Advanced: 5 sets x 20 reps from 2/3 meters