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