MEDICINE BALL CIRCUITS  sample  workout

We will be utilizing three components of speed-strength training for our medicine ball training, they are:

• Explosive strength - the greatest amount of force developed in a time from start to finish.
• Starting strength - the measurement of how fast and forceful the motion is at the beginning.
• Reaction strength - the speed in which the initial body movement causes an opposite and increased reaction from the second movement that occurs to the follow through.

Perform an active warm-up first. This will increase blood flow to the proper muscles, and prepare you for higher intensity activities. Try doing these exercises before you begin your medicine ball drills.

1. Overhead Twist - In a standing position, the feet are shoulder width and the medicine ball is held over head with arms locked. Move the ball slowly left to right and then right to left. This stretches the upper torso and low back.

2. Twist - Identical to the overhead twist except the medicine ball is held in front of the athlete with arms locked; the athlete twists from side to side. Stretches the lower back.

These 5 medicine ball drills will aid you in the development of your upper body:

• Drill 1: Chest press throw
• Drill 2: Side arm throw
• Drill 3: Standing & Kneeling overhead throw
• Drill 4: Sit-up and long throw
• Drill 5: Underhand & overhead throw

Drill #1

The medicine ball chest press, between two partners, is executed by making the passes as forceful and as quick as possible. Cushion the ball all the way to your chest, but repel it back as quickly as possible. Stand about 4-5 feet away from each other. Always keep the same distance between each other. Do not change distances. Perform 3 sets of 8 repetitions.

Drill #2

The side arm pass is performed in the same manner as the chest press throw. Face your partner about 4-5 feet away, and then have your partner throw the ball to you at your side. Catch the ball with both hands, follow through and return the ball back to your partner as quickly as possible with all the force you can generate. Perform 3 sets of 8 reps.

Drill #3

Both individuals facing each other, similar to the two above drills, but kneeling on both knees perform the kneeling overhead throw. Have your partner toss the ball to you in an overhead throw. Catch the ball over your head. Immediately and as quickly as possible, with all your force, throw the ball back. Again execute 3 sets of 8 reps. This will work the internal and external obliques and the spinal region.

Drill #4

Performing a sit-up and long throw is probably the most difficult of these exercises. While sitting down, knees bent in a sit-up position about three feet apart from your partner, place a medicine ball midpoint on your chest. Now, as you crunch up into a sit-up throw the ball towards your partner in a two handed chest pass. Your partner should then send the ball back to you in a parallel direction. This will place you catching the ball over your head, and recoiling back into a sit-up position. Repel the ball back as quickly as possible. Perform 3 sets of 8 reps.

Drill #5

To execute an underhand and overhead pass stand 4-5 feet away and have your partner throw the ball below your waist. The ball should be caught between your legs. Return the ball forward and upward towards your partner, quickly and hard, so that your partner has to catch the ball overhead. Repeat and then change directions for 3 sets of 8 reps. This movement also works oblique and spinal integrity, and body stabilization. The intensity can be picked-up by the speed at which you and your partner pass the balls back and forth. But first, get used to the motion and technique of the movements before increasing the speed and throwing action.