Introduction
Medicine ball training is something that we always hear a lot about. Most of the time we relate med ball training with abdominal work or core exercises. However, med ball training offers thousands of different exercises that can benefit individuals looking to improve on sports performance. Medicine balls allow for a multi-purpose training experience that involves core strength, functional movements, reaction time, plyometrics, and coordination. Athletes need to be able to generate strength and power to be successful in sports, especially explosive movements. Med ball training can work for all levels of ability, age, and sport. It is very important that when you put together a med ball program that it is safe and matches the particular movements for that sport.
Proper Safety
In order to maintain proper safety and technique some simple guidelines should be followed to allow for optimal success.
- Make sure the med ball is the proper weight for the athlete
- Complete throws with full extension of the arms
- Always maintain proper technique and body positioning
- Know the exercise and why you are doing it
Planning a Training Session
There are some simple guidelines to follow that will allow for an effective training session.
- Athletes must perform a proper warm up
- Always explain the exercises, demonstrate it, and then let them try it
- The program should match the pattern of movements for that particular sport
- Athletes need to start lighter and then progress to heavier weights
- Make sure there is adequate space including ceiling height
- Always maintain proper technique
- An effective work out can be achieved in 30 minutes
- Perform 8-10 exercises with 2-3 sets of each exercise
- Reps are as follows, Power: 1-6, Strength: 8-12, Endurance: 12-30
- Quality of exercise always beats quantity, always stress proper technique
Conclusion
Med ball training can provide many benefits for an athlete. It is a fun and different way to train. With countless numbers of exercises it is important to find the exercises that will be beneficial to your sport. Athletes need to focus on proper technique and explosiveness when performing the exercises. Med ball training can be performed 2-3 times a week allowing for at least 1 day of recovery. Make sure that you follow some simple guidelines for proper safety and planning. There are tons of resources out there with great exercises whether it is from online sources or different books. Find exercises that fit your sport and let the training begin.