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Medicine Ball Workouts - SportsEngine - medicine ball exercises with partner

Medicine Ball Workouts - SportsEngine-medicine ball exercises with partner

Warm up thoroughly before starting a medicine ball routine.
Ensure you have plenty of space and a competent training partner when performing
these drills.
Medicine ball exercises, as with other forms of power training, should be completed
when you are fresh before heavy aerobic or anaerobic training if completed in the
same day.
Focus on speed of movement, but not at the sacrifice of technique.
Do not choose a ball that is so heavy it slows the movement of the exercise down.
Complete 1-3 sets of 8-10 repetitions for each exercise. (This can vary however
depending on the session).
When standing and throwing from behind the head, be careful not to hyperextend the
spine too far.
Kneel to Push Ups
1. Start Position: Your body will be in an upright position sitting on your knees.
2. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press
the medicine ball to a partner or a wall.
3. Upon releasing the ball drop your hands to the floor and immediately complete a push-
4. Advanced athletes: To make this more challenging have a partner throw the ball back
to you. You will have to explode up with the push-up so that you are back in the seated
upright position on your knees. Your partner will throw the ball back to you and then
repeat the exercise until the desired repetitions are met.
Medicine Ball Lunges
1. Begin by standing with the medicine ball held at your waist (approximately at belly
button height).
2. Take a step forward with one leg, lowering yourself until the top of your leg is parallel
to the floor. Make sure that your knee does not extend past your toes to avoid injury.
3. Either return to the starting position and repeat the movement with the opposite leg, or
perform a "walking" lunge by continuing forward by alternating legs and "walking"
across the floor.
Diagional Chop
1. Start by standing upright with the medicine ball above and behind your ear.
2. Make a chopping motion by moving the ball from the starting position across your
body diagonally, ending near the opposite knee.
3. Finish the repetition by returning the ball to the starting position by reversing the
4. After completing several reps, repeat the exercise on the opposite side.
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as
hard as possible.
3. Catch the ball on the bounce from the ground and repeat.
Single Leg Chops
1. Starting Position: Stand on right leg and your arms are extended holding the medicine
ball up and to your right.
2. Bring medicine ball down in a wood chopping motion towards your left foot.
3. During this place motion switch feet so your left foot is now on the ground and your
right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the
opposite direction.
Single Leg V-Ups
1. Start position: Lie back onto floor or bench with knees bent, both hands behind head.
Keep elbow back and out of sight. Head should be in a neutral position with a space
between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise
shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may
cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance,
position hand closer towards body
Reverse Curls
1. Start position: Lie with back on floor or bench with hips flexed at 90 degrees and feet
in air holding onto a medicine ball. Position arms at sides with palms down on floor.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.
Lateral Flexion w/ Stability Ball
1. Starting Position: Lie on your side over the stability ball and spread your legs for
2. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down
across the ball and repeat the movement.
3. Repeat with the other side.
1. Stand with your feet just beyond shoulder-width apart. With your arms nearly straight,
hold a medicine ball above your head.
2. Now bend forward at your waist and mimic throwing the ball backward between your
legs -- but hold onto the ball the entire time.
3. Quickly reverse the movement with the same intensity, and return to the starting
position. That's 1 repetition

Squat ball tossLay on your back with your knees bent and your feet on the floor. Holding the medicine ball at your chest, slowly lift your shoulders off the ground while curling your torso up as you contract your abdominal muscles. Hold and slowly return to the starting position. Front Raise Stand with your feet hip width apart.


Title: Microsoft Word - Medicine Ball Workouts.doc
Author: Renee Gibson
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