*By Tasha G-W
A weighted ball is a great training tool because you can add it to almost any exercise to challenge your core stability and improve coordination. However, medicine ball drills are often overlooked by many coaches. When coaches implement medicine ball training, they tend to only look at it as upper body and core strengthening but there are many other facets to using a medicine ball, even at home by yourself. Here are a few drills you can carry out with this great training tool.
This killer medicine ball workout mixes cardio and resistance moves to help you build strength and blast fat, while sculpting a tighter torso and flatter abs. Stand with your feet wider than hip-width apart, holding the medicine ball at your chest. Brace your abs in tight and twist your torso to the left. Allow your right heel to pivot off the floor and bring the ball up over your left shoulder. Quickly "chop" the ball down and across your right thigh, lunging as you pivot your left heel off the floor. That's one rep. Do 15 reps in a row and then switch sides and repeat.
Medicine Ball Crunch
Lie face-up with knees bent and feet flat on the floor, holding ball with arms extended overhead. Curl head and shoulders off floor, squeezing abs in as you raise the ball overhead and in front of you as you sit up. Allow the ball to gently fall overhead, as you lower down to starting position. Do 8 to 16 reps.
Medicine Ball Squat Jump and Pass
This drill is great for athletes. It requires a training partner and jumping hard while keeping the ball at chest level. Partners will get about 20 to 40 feet away depending on ability. Each athlete must perform a vertical jump with the medicine ball in hand, and immediately upon landing perform a step forward and long bounce pass. The transition from the landing to the pass should be quick. Beginners perform 1-2 sets of 8 reps; allow a 1:30-2:00 minute rest between sets. Advanced athletes perform 2-3 sets of 10 reps; allow a 2:00 minute rest between sets.
Sit with knees bent and feet flat on the floor, holding medicine ball to your chest. Lean back slightly at a 45-degree angle to the floor, engaging core. Keep feet flexed with heel lightly touching the floor. Rotate to the right, keeping the ball at your chest, and twist from the low back. Return to starting position, and then rotate to the left. Do 8 to 16 reps per side.
Shape that But
This medicine ball exercise called the reverse lunge pass under adds an extra challenge to your typical butt-strengthening routine. Stand holding the medicine ball at your chest. Take a big step back with your right foot, bending both knees until your left thigh is parallel to the ground. Lower the medicine ball and pass it under your left leg, starting at the center of your body and moving toward the outside of your left leg. Return to standing and immediately repeat with your opposite leg, alternating sides with each rep.If you've never picked up a medicine ball, there's no better time than now. With it, you can accomplish a fast and effective total-body workout. Shop your medicine balls and other fitness or training equipment at Performance Sports Zone today.