Most exercise equipment is marketed to hide the fact that no one piece of equipment will meet all of an athlete's needs. But there is one equipment choice that doesnt get as much attention as it deserves--the Medicine Ball.
The medicine ball has been around since the dawn of exercise and is a safe and affordable resistance medium that can help any user reach a variety of goals. The benefits are enormous and extend to every component of athletic development.
What makes the medicine ball special?
The unique qualities of using a medicine ball are that it recognizes all three planes of movement in the body. Virtually all standard training ignores the key elements of dynamic torso flexibility and twisting action, yet all physical sports require a fluid twisting motion to excel and reduce injury factors.
Below is a sample Medicine Ball Circuit. (Perform 5-10 throws of each exercise then immediately move on to the next exercise.) Note:A 2-4 pound medicine ball will work best for most athletes. There is no need to use a heavy medicine ball that will interfere with good posture and cause proper technique to break down.
Chest Pass: This is a basic chest pass with feet shoulder- width apart. Explosively toss ball straight ahead by pushing off chest.
One-Handed Twisting Chest Pass: Have opposite hip facing target--with ball at shoulder- height. Twist and shoot ball forward as your shoulder turns to face target (repeat to opposite side).
Walking Chest Pass: This is the same as a typical chest pass but instead you walk into the throw (repeat with opposite leg forward).
Overhead Pass: With body facing target, lift ball behind head and throw to target overhead.
Walking Overhead Pass: Same as above, but walk into throw (repeat to opposite leg forward).
Scoop Forward: From a standing position, swing ball above head, then begin forward phase of movement by swinging ball between legs. As you do this push buttocks back so that your back is in a neutral position. From this stage, explosively pull hips through and bring ball up. Finish up by explosively throwing medicine ball straight ahead.
Scoop Backward: This is a powerhouse movement. From a standing position, swing ball above head, then begin forward phase of movement by swinging ball between legs as you push buttocks back such that your back is in the neutral position. From this stage, explosively pull hips through and bring ball up, extending above your head and finally slamming explosively straight behind you. Ball should land close to your heels.
Jon Doyle, MA, CSCS is an internationally published strength & conditioning specialist. His cutting-edge methods are used by Professional athletes from all major sports, as well as youth sports participants from around the globe. His brand-new website, www.DoyleFitness.com, is a portal to connect, you, the athlete, coach or parent, to the cutting-edge training information you want.
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