Best Medicine Ball Exercises

Medicine ball training can serve to assist with training objectives in sports performance.  Adding medicine ball exercises as part of the active dynamic routine can help improve overall athletic ability. In addition, medicine ball throws can be part of circuit training for athletes. 

The video has general exercises lower intensity medicine ball work to improve general strength and flexibility.

Medicine ball work can be used in a short routine for a warm up, for example 10 exercises for 10 repetitions. For an endurance work out, the athlete can do several sets of the 10 exercises to build the stamina needed for longer time frames, such as cross country running. In a speed and power activity like the shot put, 50-60 repetitions of the dynamic warm up routine is all the is needed before the event specific warm up begins

10 best throws for track and field athletes

  • Overhead back throw for distance
  • Forward throw for distance
  • Backward jump to overhead back throw for distance
  • Forward jump to forward throw for distance
  • 3 way slam down throws
  • Forward throw for height
  • Overhead arch and throw (javelin style)
  • Clean and throw plus 20m sprint
  • Chest pass for height plus 20m sprint
  • Winding hammer style and throw

Medicine Ball and Circuit Training

 With circuit training, incorporating medicine ball throws with plyometric activities and torso exercises helps build overall athletic ability.  With sports requiring more endurance, circuit training can be used with repeated throws, jumps and torso exercises as a total body work out.

Get more circuit training ideas

When training with medicine balls keep in mind the objective of the exercise and the placement of the activities in the training routine.

Medicine ball routines can develop strength, speed, stability, flexibility, technique and many other qualities that help athletes succeed.

In most warm up routines, athletes start with general movements to warm up the body and prepare for the rigors of training. Adding a medicine ball to some of the basic active warm up exercises can add an extra element of strength, stability and balance.

More medicine ball training

View Coaching Courses and Memberships