Many sports require activities that could arguably be described as explosive; a pitcher throwing a pitch in baseball, a player taking a slap shot in hockey and many others as well. While weight training is a good way to develop the muscles required for these types of actions, medicine ball training has been getting more popular by the minute. It is also a great program for the everyday fitness enthusiast to include into their daily regimen, at home or the gym.

A medicine ball is a large, weighted sphere that adds weight resistance to activities when they are performed using the medicine ball. Medicine ball training is sometimes preferable to weight training because weight exercises are very rigid in their technique whereas training with a medicine ball is a bit more fluid, allowing a person to mimic actions they might make during their sport in their training session.

Starting a medicine ball exercise program does not have to be difficult and indeed with careful planning by the instructor and hard work by the athlete, a 45-minute program can be devised that will not only work all of the muscles that the athlete/fitness enthusiast needs worked, but will also give them a great workout that not only benefits them but is also safe.

It is extremely important, just as it is with weight training, to go through warm up exercises first. These could include stretches or light cardio, but are necessary in order to prevent workout injuries. Likewise, a cool down period after training is required to prevent the cramping up of muscles as well as further potential injuries.

As far as the workout goes, the actual movements that are done are somewhat flexible but there are a few things that should be kept in mind. Firstly, different weights of medicine balls should be kept around and the athlete should start with the lighter weights and gradually build up to the heavier ones over the course of the workout.

Secondly, alternate body parts (like arms or legs) should be exercised in medicine ball training and the exercises done should mimic real life movements in order to get the full benefits. Lastly, try to arrange the workout so that you start with the easier, lower-movement exercises and work your way up to the ones with more movement and intensity.

Before we progress into some of the more specific exercise techniques, there are a few safety concerns that must be addressed. Medicine balls are bulky and heavy and for this reason if not handled properly could result in potential injury. Always be sure that you fully extend your arms when throwing the ball and have a solid braced position with feet firmly on the ground during a throw or catch. Additionally, if you are new to medicine ball training do not overextend yourself; such overextension may result in severe injury.

Generally speaking, the previous paragraph applies general technique points to all exercises. Below are a few general exercises that may be performed during training.

EXERCISES

Torso Twists: Two athletes stand back to back and pass the ball between themselves by twisting their torso to do so.

Curls: Can work various muscles, but the two most common are hamstring curls and abdominal curls. Abdominal curls work like a normal two-way curl, except the medicine ball is held in place by the athlete’s knees.

Chest Pushes: The athlete holds the ball to their chest and then pushes it out (similar to a chest pass in basketball), propelling it to their partner. This exercise works the same muscle groups as doing a pushup, but is considerably easier to do.

Medicine ball training can be a very rewarding addition to your training sessions, but only if both you and your trainer understand the proper exercise techniques. Do research before hand, figure out a proper training program and practice techniques at lighter weights and slower paces before diving into the full workout regimen.

Scott White is a certified personal trainer and nutritionist. In addition to owning one of the top Personal Trainer | Personal Training websites he is also the owner of many other companies. Including White Incorporated. Article Source: http://EzineArticles.com/?expert=Scott_White

Before you add medicine balls to your training program, get clearance from your physician. Make sure you have a good strength and flexibility base, especially in the shoulders. If you have had previous spinal, shoulder, or lower limb injuries use caution when starting a med ball program that involves throwing.

Workout Surfaces - Medicine balls can be used indoors or outdoors. If you will be incorporating jumps into drills, use an appropriate landing surface that absorbs shock. Indoors you will want to protect floors and prevent damage to the ball. Ideal surfaces for indoor training include sprung wood floors and gymnastic or wrestling mats. When performing jump throws outdoors, avoid concrete and asphalt, which can lead to knee, ankle, and hip problems. Also avoid surfaces where rocks or other sharp objects are present as they can damage the ball.

Warm-up - Always warm up the entire body for approximately 15 minutes before performing any medicine ball activities. Here are ten warm-up exercises to perform before working out with a medicine ball.

• Bodyweight squat
• Quad stretch
• Hamstring stretch
• Lunges
• Calf stretch
• Jumps
• Rotational movement
• Push-ups
• Triceps stretch
• Split jumps

Once you’ve warmed up, you should perform a few med-ball specific warm-up drills.

• Traditional ball – front raises, rotations, up and downs
• Single-handle ball – external rotation, side lateral raises, front lateral raises
• Dual-handle ball – external rotation, side lateral raises, front raises, rotations, ups and downs
• Two-strap handle ball – external rotation, rotations, up and downs, arm circles, behind the head stretch
• Rope handle ball – rotations, up and downs
• Baseball/softball weighted ball – external rotation, side lateral raises

Medicine ball exercises involve four basic starting positions and four basic throws. You should use all four throws in a general med ball program. By combining the four different throws with the four different starting positions, 16 different exercises are possible. You can create even more variation by forming combinations with the exercises. Learn to perform each exercise properly before adding new exercises to your program.

Starting Positions:

• Standing – most common because it uses the lower body to aid in the development of force and power
• Kneeling – least common because it puts stress on the knees
• Sitting – used for isolating the upper body and preventing the legs from aiding in the force development of the exercise
• Lying (supine) – used for abdominal exercises
    

Throws: 

• Overhead throw – similar to a soccer throw-in
• Push throw – similar to a chest pass
• Underhand throw – starts between the legs or below the waist
• Throw originating from side – involves twisting motion; must perform on both sides
   

Optional Equipment - As you advance in your medicine ball training, you can incorporate jumping and hopping movements into drills using plyo boxes, cones, and hurdles. By adding a weighted vest, you can increase resistance without excessive low back strain.

Each poster features instructions and photos of six different exercises. Posters are downloadable PDFs. Adobe Acrobat or similar PDF reader software is necessary to read the files.

• Elite Power Med-Ball Exercise Poster
• Dura Med-Ball Exercise Poster
• Power Strap-Ball Exercise Poster
• CorBall Plus Exercise Poster
• Power Grip-Ball Exercise Poster
• Power Rope-Ball Exercise Poster
• Power Throw-Ball Exercise Poster
• Power Toss Football Exercise Poster
• Power Sling Exercise Poster

Rotation Chop

Seated Woodchop

Swinging Figure Eight

Overhead Rotation

Medicine balls fall into two basic categories: traditional and specialized. The medicine ball that you select will depend on your training objectives. Once you have decided on the type of med ball you need, you will have to determine the proper weight for your activity. You may also benefit from using med ball accessory products in your training such as a rebounder.

Traditional

Traditional medicine balls are simply weighted balls. Their exterior shell is commonly constructed of synthetic leather or rubber. The balls that are made of rubber-like materials are designed to bounce. Traditional med balls are suitable for individual or partner training and can be incorporated into any group fitness, sport-specific, or rehabilitation movement for added resistance. They are excellent for developing power when used for two-handed movements; however, they are not practical for one-arm movements. Check out Elite Power Med-Balls at Power Systems.

Specialized

Specialized medicine balls are designed to serve specific training needs and can be a more effective tool in some instances than a traditional med ball. Specialized med balls with built-in handles allow you to perform more functional, diverse moves and to more effectively simulate the movements used in jumps and various throwing events. They are also ideal for abdominal training, rotational movements, and strength training. Med balls with strap handles allow you to attach the ball to the hands, arms, or legs to perform strength training and functional movements. If the straps are removable, you can take them off and use the ball for more traditional exercises. Specialized med balls with a single built-in handle are better for single-arm movements and are the most versatile tool for plyometric training. Finally, med balls with a built-in rope effectively simulate rotational movements and throws used in sport. The rope-ball combination allows you to perform quick rotational movements in an assortment of patterns and planes of movement. You can purchase the CorBall Plus, Power Strap-Ball, Power Grip-Ball and the Power Rope-Ball at Power Systems.

Some med balls are constructed of pliable materials, so they’re easy to handle and won’t bounce. These balls are perfect for functional resistance for any fitness, sport, or rehabilitation application. They make a great grip-training tool as well. Buy Dura Med-Balls at Power Systems.

Sport-specific balls are the same size as a standard baseball, softball, or football but they weigh more. The baseball and softball size improve throwing velocity by developing dynamic strength through the throwing motion. The balls increase the strength of the muscles in the exact way that they will be used during an event. It’s ideal to have set of different weight balls. Use the lightest ball to develop arm speed and the heavier sizes to develop arm and shoulder strength. They can be used indoors or outdoors on the actual playing surface. Weighted footballs are designed to improve arm and grip strength. While a standard football weighs one pound, these balls are heavier and provide resistance in center-quarterback exchanges, hand-offs to backs, short passes to receivers, and deep snaps. All of the sport-specific balls can be an important tool for developing arm speed whether your sport is football, baseball, softball, or volleyball. Purchase the Power Throw-Ball for Baseball or the Power Throw-Ball for Softball and the Power Toss Football at Power Systems.

Rebounder - A rebounder makes a perfect training partner for medicine ball exercises. Because the rebound area is angled and generates a smooth return when the ball makes contact, you can perform multiple reps without wasting time due to inaccurate throws or bad bounces. It’s an excellent tool for developing explosive power no matter your sport because it provides repetition, which no other piece of plyometric equipment provides.

As you begin your training with a rebounder, start with a lighter weight ball and work on building technique. (Note: You should only use rubberized medicine balls with a rebounder.) Progress to heavier balls as your technique develops. Also, to reduce the risk of injury, perform only two-arm throws, and catch the ball with both hands. Be sure to stand approximately six feet way and throw at speed that is comfortable enough to perform multiple reps at constant rate. If you find it difficult to react to the rebounded ball, move back. If you want to increase the intensity, more forward. Get your Medicine Ball Rebounder at Power Systems.

Power Sling™

Power Sling™ - Add even more variation to medicine ball training by transforming your traditional medicine ball into a total core conditioning device. Place a medicine ball into the large mesh bag and draw the cord. You’ve expanded your training options by adding a rope handle to your medicine ball. Purchase the Power Sling.

Trees and Racks - You’ll find a number of med ball storage solutions on the market. Typically medicine ball storage systems hold between 5 and 25 balls of different sizes and are constructed of steel. Med ball trees use minimal floor space with their vertical design, and wall-mounted racks provide another space-saving option. If mobility is needed, choose a tree or rack with casters. If you choose one without casters, make sure the feet are padded to prevent damage to the floor. Another option to consider is rotating tiers, which provide easy access to the balls in any workout room. Visit Power Systems for a large variety of Medicine Ball Storage Racks and Trees.

Carry Bags - Transporting equipment to the training area can sometimes be your biggest hurdle. A medicine ball carry bag makes the task a lot easier. Bags range from mesh for lightweight equipment to nylon for heavier equipment. Find one that works for you. Purchase a Mesh/Nylon Carry Bag for medicine balls.

Learn proper medicine ball techniques from these books and videos.

The Great Medicine Ball Handbook - More than 40 medicine ball exercises for the upper body, lower body, core, and strength training. Michael Jespersen. 2001, 64 pgs.

Medicine Ball for All Training Handbook - A complete medicine ball training guide for youth, adults, and seniors. Begins with the basics of medicine ball training and continues through advanced program design considerations. Patrick Mediate, Avery Faigenbaum. 2004, 110 pgs.

The Essence of Medicine Ball Training DVD & Guide - The DVD features over 100 medicine ball exercises, from easy to very advanced. Progressions offer variety and add a new dimension to workouts. The Companion Guide expands on the content in the video and includes photos showing form and applications. Juan Carlos Santana. DVD: 2001, 60 min. Guide: 2003, 210 pgs.

Med Ball Madness DVD - Get a new total-body training experience with a medicine ball. This workout begins with a strength and flow warm-up then goes cardio crazy. Intensity intervals that focus on cardio and strength follow. Mindy Mylrea. 2008, 60 min.

excerpt from the Med Ball Madness DVD

Medicine Ball Training DVD (Allen Hedrick) - Demonstrates the value of including medicine ball exercises in a comprehensive training program. Topics include speed-rotation exercises, seated exercises, kneeling exercises, standing exercises, 1-arm exercises, 2-hand exercises, and overhead exercises. Allen Hedrick. 2006, 22 min.

Medicine Ball Training DVD (Annette Lang) - Learn how to incorporate medicine ball exercises into a physical training program. Includes progressions that personal trainers can employ to develop core stability, dynamic movements, and power. Annette Lang. 2007, 38 min.

Visit Power Systems to purchase or see additional Medicine Ball Training and Specialty Books and Videos