How can you train for specific sports with medicine balls?

1 Benefits of medicine balls

Medicine balls are weighted spheres that come in different sizes, materials, and weights. They can be thrown, caught, lifted, slammed, or rolled in various directions and planes of motion, making them a great tool for functional training. By using medicine balls, you can increase your strength and power, speed and agility, balance and coordination, as well as core and joint stability. Medicine balls can help you generate force and explosiveness in a short time, which is essential for sports like basketball or football. They can also improve your reaction time and ability to change direction quickly for sports like soccer or hockey. Furthermore, medicine balls can enhance your stability and body awareness while transferring force from the ground to the ball. This is important for sports like skiing or golf as it strengthens your core muscles and protects your joints from injury.

2 How to choose a medicine ball

The type and weight of the medicine ball you use will depend on your fitness level, goals, and the sport you are training for. As a general guide, heavier balls (8-12 lbs or 3.5-5.5 kg) that do not bounce are best for strength and power exercises, as you will perform fewer repetitions with more force and longer rest periods. For speed and agility exercises, opt for a lighter ball (4-6 lbs or 1.8-2.7 kg) that bounces, as this will allow you to perform more repetitions with less force and shorter rest periods. For balance and coordination exercises, use a medium ball (6-8 lbs or 2.7-3.5 kg) that may or may not bounce, as this will require moderate repetitions with moderate force and rest periods. Lastly, for core and joint stability exercises, use any ball that suits your comfort and challenge level - slow and controlled movements with minimal rest periods are recommended.

3 How to train with medicine balls

When training for a specific sport with medicine balls, you need to consider the movements and skills involved, the energy systems and muscles used, and the frequency and duration of your training. For instance, if you play baseball, you should focus on throwing, swinging, and catching skills. If you run marathons, you should train your aerobic and anaerobic systems with medicine balls. Similarly, if you swim, you should train your upper body and core muscles with medicine balls. Moreover, depending on how often you train for a sport – three or six times a week – you can dedicate one session or incorporate medicine ball exercises into your warm-up or cool-down routines.

4 Examples of medicine ball exercises

For different sports, you can adjust the weight, speed, distance, and direction of medicine ball exercises. Before doing any exercise, always warm up and consult a trainer or doctor if you have any injuries or health conditions. For example, for basketball, chest passes can be done by standing facing a wall or partner with the ball at chest level. Push it forward and catch it as it bounces back. For football, medicine ball slams involve standing with feet shoulder-width apart and slamming the ball down in front of you. Tennis players can do rotational tosses by standing sideways to a wall or partner with the ball at waist level. Soccer players can do lateral shuffles by placing the medicine ball ten feet away and shuffling sideways to it. Hockey players can do skater hops with the ball in front of them while skiing requires squatting and pressing the ball overhead. For surfing, plank rolls involve placing the medicine ball on the floor and rolling it from side to side in a plank position. Finally, golfers can do wood chops by standing wider than shoulder-width apart and lifting the ball diagonally across their body.

5 Here’s what else to consider

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