Medicine Ball Training

Medicine ball exercises are excellent for developing explosive power, core strength, and coordination. They can be done solo or with a partner for added intensity and variety. Below is a mix of exercises that can help improve speed, strength, and overall athletic performance.

Solo Medicine Ball Exercises

• Overhead Slams – Stand tall, throw the ball down into the ground as hard as possible, then catch it on the bounce. Focus on generating power through your core and legs.
• Chest Passes – Hold the ball at chest height and throw it forward using a quick, explosive motion. Catch and repeat. Can be done against a wall if no partner is available.
• Rotational Throws – Hold the ball with both hands and rotate your body to one side, then explode through your hips and throw the ball forward at an angle. This targets rotational power.
• Overhead Throws – Lift the ball overhead and throw it as far as possible. This targets explosive upper body power and shoulder stability.
• Medicine Ball Squat to Press – Perform a squat while holding the ball at chest height, then press the ball overhead as you stand up. This combines lower body strength and explosive power.
• Wall Sit with Medicine Ball Pass – Sit against a wall in a squat position and pass the ball side-to-side while maintaining the hold. Focus on core strength and stability.

Partner-Assisted Medicine Ball Exercises

• Partner Slams – One partner throws the ball to the other, who then slams it into the ground, catching it on the bounce and throwing it back. This is great for explosive power and reaction time.
• Chest Pass (Partner Throw) – One person stands facing the other and throws the ball to each other as hard as possible using chest passes. Works on explosive upper body power.
• Medicine Ball Toss (Partner Catch) – One partner tosses the ball to the other who catches it mid-air and immediately slams it to the ground. This helps with timing and explosive power.
• Partner Rotational Throws – One partner holds the ball, and the other partner rotates and throws the ball to them at various angles. This can be done with both players moving or standing still. It targets rotational power.
• Medicine Ball Push-Ups – Place the ball under one hand for the push-up and alternate hands. The unstable surface increases core activation and upper body strength.
• Partner Overhead Passes – Stand facing each other and pass the ball overhead, ensuring a full extension through the shoulders. Great for shoulder stability and coordination.

Benefits of Medicine Ball Training

• Improves explosive power
• Enhances core strength and stability
• Boosts coordination and agility
• Increases functional strength for sprinting and jumping
• Helps develop upper and lower body power

Incorporating medicine ball exercises into your training routine is a great way to enhance performance for sprinting, agility, and overall strength. Both solo and partner exercises can complement other forms of training, such as strength, speed, and endurance.