Med Ball Training Improves Power, Strength and Stability

April 18, 2011

A medicine ball is a weighted exercise tool that can be used to improve an athlete’s strength, power and stability. The versatility and cost effectiveness of a med ball make it a must for any athlete. It’s just a matter of how you use it.

Med ball work is one of the oldest forms of training, tracing its history all the way back to Persian wrestlers 3,000 years ago. Hippocrates in ancient Greece had patients throw med balls [made of animals skins filled with sand] back and forth for injury prevention and rehabilitation. Nowadays, most med balls are made of rubber, but this method of training has survived the test of time.

One of the most versatile pieces of exercise equipment, the med ball promotes a greater range of motion than other forms of resistance training. It can also be used explosively with a release and throw at the end of a movement. Its round shape also presents a challenging surface for athletes who balance on it during Push-Ups.

Athletes know that strength, power and stability gains are vital to enhance athleticism and make it to the national stage. World-class athletes like Kevin Durant, Peyton Manning and Jimmy Rollins all integrate med ball exercises into their training. A med ball can help you reach your goals, all in one simple package.

Use these med ball exercises to improve all aspects of your athleticism.

Kevin Durant Med Ball Single-Leg RDL

This balance exercise will improve your stability and strength in the hamstrings, glutes and hips. Focus on one leg per set to combat muscle asymmetry.

  • Keep back flat and don’t allow shoulders to round
  • Keep back leg straight behind you
  • Don’t allow knee to shift forward
  • Begin on flat ground and progress to an Airex Pad with three cone targets as you advance

Sets/Reps: 3-4x6-8 each leg

Peyton Manning Med Ball Toe Touch

The Super Bowl champion QB strengthens his core with this med ball exercise.

  • Keep legs and toes straight
  • Bring the med ball all the way up to feet
  • Perform slow, controlled, full motion reps

Sets/Reps: 3-5x10-15; rest 45 seconds between reps

Jimmy Rollins Overhead Med Ball Throws

The Phillies’ All-Star SS develops power with this explosive med ball exercise.

  • Explode through hips
  • Don’t use arms to throw the ball

Sets/Reps: 3x10

 

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
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