Medicine Ball Drills for All Sports

Strength and Power training drills with medicine ball for track and field, football, basketball, baseball, softball, volleyball, cross country, etc. These drills will help all athletes become better equipped for their sports career. In athletics it is important to have a solid muscle base. In many sports such as, football, baseball, softball, basketball, volleyball, cross country, and track and field athletes will practice the skills needed for the sport at hand. However, it is always a good idea to use strength training to build a solid muscle base. Some ideas to help build this muscular base is weight lifting, plyometrics, and medicine ball training. Listed below are some basic medicine ball drills that can be applied to all athletics.

Wall dribbles (small medicine ball)

1. With a small medicine ball, stand about 6 to 12 inches from a solid wall (brick or concrete).

2. Hold the ball in one hand above your head.

3. Dribble the ball against the wall, concentrating on keeping your arm relaxed

Do 1 to 3 sets of 10 to 15 repetitions per arm.

Kneel to push ups (medium medicine ball)

1. With medium ball, kneel about 6 to 7 feet from either a solid wall or partner
2. Hold the ball in front of your chest with elbows out, fingers behind the ball.
3. Extend your arms and throw the ball toward your partner or the wall.
4. After the release use your momentum going forward and drop into a push up.
5. Finish the push up and rise back into kneeling position.

Do 1 to 3 sets of 10 to 15 repetitions with 30 to 60 second rest periods between repetitions.

Chest throw (medium ball)

1. Stand with feet shoulder width apart about 10 feet from a solid wall.
2. Hold a medicine ball in front of your chest with fingers behind the ball.
3. Bend knees to start throw.
4. Throw the ball toward a point about 15 feet up on the wall while using your legs to assist in the throw.

Do 1 to 3 sets of 10 to 15 repetitions with 30 to 60 second rest periods between repetitions.

Jump throw (large medicine ball)

1. Stand with feet shoulder width apart about 15 to 20 feet from a solid wall.
2. Hold the ball in front of your chest with fingers behind the ball.
3. Bend knees in a squat like position.
4. While holding the ball jump as high as you can.
5. When at the top of your jump release the ball in a chest throws.

Do 1 to 3 sets of 10 to 15 repetitions with 60 second rest periods between repetitions.

*This will take practice to get the timing of the throw*

Behind the back wall toss (medium ball)

1. Stand about 5 feet from a solid wall.
2. Stand with your back toward the wall.
3. Hold the ball with both hands about waist level.
4. Twist your upper body to throw the medicine ball against the wall.
5. Catch the ball and repeat to the other side.

Do 1 to 3 sets of 10 to 15 repetitions per side with 30 to 60 second rest periods between repetitions.

One hop jump throw (medium to large ball)

1. Stand about 25 to 30 feet from a solid wall.
2. Place feet shoulder width apart.
3. Hold a ball in front of your chest with fingers behind the ball.
4. Bend knees into a deep squat
5. Jump forward, while still holding the medicine ball.
6. Land with knees bent.
7. Continue into a second jump and release the medicine ball toward the top of the jump. (Similar to the Jump throw)

Do 1 to 3 sets of 10 to 15 repetitions with 60 second rest periods between repetitions.

*This will take practice to get the timing of the throw*

Medicine ball sit-ups (medium to large ball)

1. Lie on a mat with your knees bent.
2. Either have a partner hold down your feet or place feet under a secure surface.
3. Hold ball above your head.
4. Pull yourself into a full sit up

Do 1 to 3 sets of 10 to 15 repetitions with 60 second rest periods between repetitions.

Remember when starting any work out routines to adjust weight and repetitions to your ability. If you feel any pain or sever discomfort, stop immediately and see your physician.

Medicine Ball Workout Drill No 1

Well before we commence with medicine ball workouts, first an energetic and ballistic warm up should certainly be carried out to elevate the heart rate and get the joints mobile. All of this is to prepare the body for the high intensity moves that will ensue. Try several of these workout routines as an example prior to the medicine ball workouts are undertaken.

Overhead Rotation – Feet shoulder width apart in the standing position, hold the medicine ball above the head with the arms straight but not locked. Rotate the ball slowly clockwise and anti clockwise aiming to the keep your hands still but moving your torso from the hips. This will stretch out the abs and lower back while at the same time contracting them, it will also warm up the shoulders [Deltoids] as they strain to keep the medicine ball over the head.

Spin- Stand identically as was done in the previous warm up activity but with the ball held parallel with the shoulder immediately in front of you. Now simply move the torso side to side from the hips, this again will warm up the back and abs, as well as the shoulders again which are straining to hold the ball in front of you.

Now that we are warmed up and sweating lightly, we will look at the 5 work outs we will go through to build up the upper body:

Exercise 1: Chest Press Throw Exercise 2: Side Arm Throw Exercise 3: Standing + Kneeling Overhead Throw Exercise 4: Sit-Up and Long Throw Exercise 5: Under Arm Throw

Exercise 1: Chest Press Throw: If you do not have a partner a sturdy wall will do, this motion is much like the basketball chest pass, to get the most of the workout apply as much power every time the ball is thrown and every time you catch the ball back deliver the ball to the chest in a controlled manner and launch it vigorously again. Amplify the distance between you and your teammate or the wall as you develop strength, execute around 3 Sets of 6 Reps. The reason the reps are minimal is because we intend this to be an explosive work out, any more reps will turn this in to another form of exercise.

Exercise 2: Side Arm Throw: This activity is very much similar to the latter, except the ball is delivered to your friend or the wall in a lobbing way delivered from a side throw. Catch the ball with both arms, follow through in a controlled manner and powerfully push away the ball back to your partner. Again 3 sets of 6 Reps.

Exercise 3: Standing + Kneeling Overhead Throw: I prescribe this be done in the kneeling position as it centers the effort in the upper body excluding any momentum that the legs can develop. Simply do an above head throw much like the football throw in pass, to your partner and catch it again in a controlled manner lower the ball behind your head and when serious force toss the ball back to your partner. This work out will pressure the triceps, chest and spinal muscles. 3 sets of 6 reps will do.