Med Ball Training Improves Power, Strength and Stability | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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...
More Cool Stuff You'll Like

7 Ways to Work Out Competitively Without CrossFit

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

5 Softball Catcher Drills for Throwing Power

10 Ways to Get Stronger With a Sandbag

Don't Train Your Arms Until You Can Do These 4 Things

How to Design a Greco-Roman Wrestling Training Program

A Better Way to Train Your Core

7 Strategies for Dealing With a Meathead in Your Gym

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Bench Press Grip Guide: How Hand Placement Changes the Exercise

7 Exercises That Safely Build Shoulder Strength

How Often Should You Vary Your Exercise?

Female Athletes: Get Strong, Not Bulky, With These Workouts

7 Strategies for Faster Workout Recovery

Dominate Your Bench Test With This Strategy

Improve Your Back Strength with the Inverted Row

Make Lifts More Challenging With Resistance Bands

How Functional Training Has Overly Complicated Strength Training

7 Best Lower-Body Strengthening Exercises

The Simplest Bodyweight Workout Ever

7-Exercise Core-Blasting Workout

Break Through Plateaus With the 1-10 Drop Set Method

Never Bench Press With Your Feet in This Position

These 3 Single-Leg Movements Will Improve Your Squat Technique

Get a Ripped Core With 6 Advanced Dead Bug Variations

Build Powerful Pecs With This Multi-Angle Chest Workout

3 Nordic Hamstring Curl Exercises to Boost Your Performance

3 Explosive Exercises Designed to Increase Pitching Power

4 Exercises to Build True Lacrosse Power

Get Faster by Improving Your Core Mobility

4 Sure-Fire Ways to Build a Strong Core

Top 5 Baseball Strength Training Myths

5 Isolation Exercises Your Workout Is Missing

4 Deadlift Variations to Increase Your Pull

3 Post-Activation Potentiation Combos for Explosive Strength

Blast Through Plateaus with Tempo Sets

Notice On-Court Results With This Basketball Core Workout

Build Full-Body Strength With 5 Suspension Trainer Exercises

4 Lifts to Build Wrestling Strength

Perfect Your Squat Technique With the Unloaded Squat

The Best Single-Leg Exercises for Youth Athletes

Kyle Lowry's 12-Week All-Star Training Program

3 Sandbag Training Mistakes Athletes Make

Master the Lateral Lunge to Improve Your Hockey Stride