Medicine Ball Exercises

Medicine ball exercises are used to develop strength and power across a wide range of sports. There are exercises for all types of movements—throws, lifts, pulls, and more. All you need is a set of medicine balls with different levels of bounce and weight, and for some exercises, possibly a training partner.

Some medicine ball exercises are suitable for plyometric training programs, while others are better for building endurance or isometric strength. These exercises are appropriate for all fitness levels and ages.

One advantage of medicine ball training over traditional weight training is that it requires far less expensive equipment. In addition, most medicine ball exercises are relatively safe, even if not performed with perfect technique.

Depending on your sport, you can select exercises that target specific movement patterns. Over time, you can even create your own sport-specific routines. Medicine ball training is especially popular in track and field, swimming, and ball sports. Both amateur and professional athletes from many disciplines can benefit from incorporating medicine ball exercises into their workouts.
Find more reactive strength training methods at Track & Field Main.

Description: Medicine Ball Exercises

There are medicine ball exercises for every major muscle group, allowing you to design a complete full-body routine using only medicine balls.

Medicine balls come in two main types: bouncy and non-bouncy. The bouncy ones are usually made of rubber and are ideal for plyometric exercises that involve fast repetitions. Non-bouncy balls, typically made of leather and heavier, are better suited for exercises with longer pauses between reps. There are also medicine balls with handles, as well as large fitness balls used in more modern variations of these exercises.

Medicine balls typically weigh between 1 and 10 kilograms.

Trainer Advice: Medicine Ball Exercises

People with a background in weight training usually have a better understanding of medicine ball exercises.
You can make your own medicine ball: open a basketball, fill it with sand or sawdust, and seal it again with glue and tape.
For plyometric exercises requiring a light, bouncy ball, a basketball can also be used as a substitute.
A typical medicine ball workout includes 8 to 10 exercises, with 6 to 35 repetitions each.
- Fewer reps help build strength.
- More reps help build endurance.
- Perform 2 to 3 sets per exercise.
A good session lasts about 40 minutes, with 3 workouts per week.
Combine medicine ball training with weight training and stretching.
Stretch between sets and exercises.