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The Medicine Ball Workouts

Perform an active warm-up first. This will increase blood flow to the proper muscles. Active warm-up, along with your regular flexibility routine, should be performed at the start of your medicine ball program. This will prepare you for higher intensity activities. Try doing these exercises before you begin your medicine ball drills.

  1. Overhead Twist - In a standing position, the feet are shoulder width and the medicine ball is held over head with arms locked. Move the ball slowly left to right and then right to left. This stretches the upper torso and low back.

  1. Twist - Identical to the overhead twist except the medicine ball is held in front of the athlete with arms locked; the athlete twists from side to side. Stretches the lower back.

Now on to the big stuff. These 5 medicine ball drills will aid you in the development of your upper body:

bullet Drill 1: Chest press throw
bullet Drill 2: Side arm throw
bullet Drill 3: Standing & Kneeling overhead throw
bullet Drill 4: Sit-up and long throw
bullet Drill 5: Underhand & overhead throw

Drill #1

The medicine ball chest press, between two partners, is executed by making the passes as forceful and as quick as possible. Cushion the ball all the way to your chest, but repel it back as quickly as possible. Stand about 4-5 feet away from each other. Always keep the same distance between each other. Do not change distances. Perform 3 sets of 8 repetitions.


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Real Player - 97kb

Drill #2

The side arm pass is performed in the same manner as the chest press throw. Face your partner about 4-5 feet away, and then have your partner throw the ball to you at your side. Catch the ball with both hands, follow through, and return the ball back to your partner as quickly as possible with all the force you can generate. Perform 3 sets of 8 reps.


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Real Player - 64kb

Drill #3

Both individuals facing each other, similar to the two above drills, but kneeling on both knees perform the kneeling overhead throw. Have your partner toss the ball to you in an overhead throw. Catch the ball over your head. Immediately and as quickly as possible, with all your force, throw the ball back. Again execute 3 sets of 8 reps. This will work the internal and external oblique, and the spinal region.


Drill #4

Performing a sit-up and long throw is probably the most difficult of these exercises. While sitting down, knees bent in a sit-up position about three feet apart from your partner, place a medicine ball midpoint on your chest. Now, as you crunch up into a sit-up throw the ball towards your partner in a two handed chest pass. Your partner should then send the ball back to you in a parallel direction. This will place you catching the ball over your head, and recoiling back into a sit-up position. Repel the ball back as quickly as possible. Perform 3 sets of 8 reps.


Drill #5

To execute an underhand and overhead pass stand 4-5 feet away and have your partner throw the ball below your waist. The ball should be caught between your legs. Return the ball forward and upward towards your partner, quickly and hard, so that your partner has to catch the ball overhead. Repeat and then change directions for 3 sets of 8 reps. This movement also works oblique and spinal integrity, and body stabilization. The intensity can be picked-up by the speed at which you and your partner pass the balls back and forth. But first, get used to the motion and technique of the movements before increasing the speed and throwing action.


Windows Media - 160kb
Real Player - 76kb

Tuesday Sample Workout

Chest Press Throw

3 sets of 8 reps

Side Arm Throw

3 sets of 8 reps

Underhand & Overhead Throw

3 sets of 8 reps

?

 

Thursday Sample Workout

Kneeling Overhead Throw

3 sets of 8 reps

Sit-up and Long Throw

3 sets of 8 reps

Underhand & Overhead Throw

3 sets of 8 reps

 

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Sample Workouts            

 

Monday

Tuesday

Wednesday

Thursday

General warm up with a 2-lap Jog.

 

Flexibility work

For 10-15mins

 

Plyometerics

 

5x5 hurdles

 

 

Speed Drills

.  

Weights Room 90%

 

Squats 3x6

Hang Cleans 3x6

Snatch 3x6

Bench press 4x 5

Tri pull downs 3 x 10

Shoulder 2x2x10

Bench Fly’s 3x10 

 

General warm up with a 2-lap run Jog

 

Flexibility work

For 10-15mins.

 

Weights Room 90

Hang Cleans 3x6

Snatch 3x5

Bench press 4x 5

Tri pull downs 3 x 10

Squats 3x5

 

Med Ball Drills

 

 

Shot put Drills (speed)

 

Pull backs x 4

Power throws x 6

Shift and hold x 6

Complete throws with light shot x 6

Complete throws 12

 

Abdominal Work

General warm up with a 2-lap run. Jog

 

Speed drills

 

 

Weight Room 95%

Squats 3x4

Leg press 4x10

Full Cleans 4x10

Standing press 4x10(2x2)

Bench press 3x5

Tri pull downs 4 x 10

Lat pulls 3 x 10

 

Shot put Drills (speed)

 

Pull backs x 4

Power throws x 6

Shift and hold x 6

Complete throws with light shot x 6

Complete throws 12

 

 

Abdominal Work

 

General warm up with a 2-lap run. Jog

 

Flexibility work.  Throwers hip.

 

Shot put Drills (speed)

 

Pull backs x 4

Power throws x 6

Shift and hold x 6

Complete throws with light shot x 6

Complete throws 12

 

 

 

   

Monday

Tuesday

Wednesday

Thursday

General warm up with a 2-lap Jog.

 

Flexibility work

For 10-15mins

 

Plyometerics

 

5x5 hurdles

 

 

Speed Drills

.  

Weights Room 90%

 

Squats 3x6

Hang Cleans 3x6

Snatch 3x6

Bench press 4x 5

Tri pull downs 3 x 10

Shoulder 2x2x10

Bench Fly’s 3x10 

 

General warm up with a 2-lap run Jog

 

Flexibility work

For 10-15mins.

 

Weights Room 90

Hang Cleans 3x6

Snatch 3x5

Bench press 4x 5

Tri pull downs 3 x 10

Squats 3x5

 

Med Ball Drills

 

 

Shot put Drills (speed)

 

Pull backs x 4

Power throws x 6

Shift and hold x 6

Complete throws with light shot x 6

Complete throws 12

 

Abdominal Work

General warm up with a 2-lap run. Jog

 

Speed drills

 

 

Weight Room 95%

Squats 3x4

Leg press 4x10

Full Cleans 4x10

Standing press 4x10(2x2)

Bench press 3x5

Tri pull downs 4 x 10

Lat pulls 3 x 10

 

Shot put Drills (speed)

 

Pull backs x 4

Power throws x 6

Shift and hold x 6

Complete throws with light shot x 6

Complete throws 12

 

 

Abdominal Work

 

General warm up with a 2-lap run. Jog

 

Flexibility work.  Throwers hip.

 

Shot put Drills (speed)

 

Pull backs x 4

Power throws x 6

Shift and hold x 6

Complete throws with light shot x 6

Complete throws 12

 

 

    

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