Medicine Ball Exercises for Fitness and Sports

Medicine ball exercises can improve functional strength, dynamic flexibility, and body coordination. They are ideal for core and upper body strengthening. Also, athletes can develop sport skills using medicine balls to learn and strengthen specific sport movement patterns.

Medicine balls are essentially round free weights. They are much more durable than they used to be. (Historical note: In the old days they housed seeds or beads and were stitched together, so the seams could split upon impact.)

Medicine Balls come in a variety of sizes and weights. They are relatively inexpensive, versatile, and are easily stored. They have become very popular for use in homes as well as in schools and commercial facilities.

Varying the ball's distance from the body changes the difficulty of exercises. Just holding a medicine ball with outstretched arms requires some level of trunk and upper body isometric strength.

Many "functional" strength exercises involve medicine balls because they simulate the resistance of other objects used in daily tasks.

Skill-wise, I have found medicine balls to be excellent training tools for teaching athletes common large motor (movement) skills that are key to success within certain sport skills.

For the throwing events in track and field, batting, and golfing, as examples, athletes can often learn or correctly re-pattern the lower body movements by using a medicine ball rather than a shot put, bat, or golf club.

Using medicine balls of various weights helps athletes focus on learning the movement patterns--driving from the ground first, transferring the body weight from back to front, leading with the hips, and blocking with the non-power leg are examples.

Then I integrate practice trials with sport-specific implements and skills. What I am really doing is changing the "mental set" to help them learn the skill, as well as strengthen specific muscles.

This Medicine Ball Exercises Handout gives examples of how to use medicine balls for training.

Medicine Balls and Training DVDs

Core Medicine Balls with Handles

Softer, sand-filled medicine balls for easier grip. Ideal for rehab settings.

Medicine Ball Training DVD

Essence of Medicine Ball Training Companion Guide

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