The Medicine Ball Core Workout You Need for Sports Success | STACK
X

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

Medicine Ball Core Workout for Any Sport

October 16, 2012 | Jim Carpentier

Must See Strength Training Videos

Your weight room workouts have given you a killer set of muscles, so your game this season is on lock, right? Not so fast. If you're neglecting to train your core, your sports performance will be lackluster, and you will be more prone to injury.

Weak core muscles can ruin a season. The "perfect medicine" is to strengthen this important area with a medicine ball workout. (Your core isn't just your abs.)

Using a moderately heavy medicine ball (around eight to 12 pounds), perform the following core-building exercises in your next workout and guarantee yourself a standout season. (Learn why the med ball is such a great tool.)

Standing Side Chops

This non-traditional exercise effectively targets the oblique, quadricep, hamstring and hip muscles.

Sets/Reps: 1x10 per side

  • Assume athletic stance holding med ball overhead near left ear
  • Bend knees and hips and explosively drive ball down and across body toward right ankle
  • Pause one second and quickly return to start position
  • Repeat holding ball near right ear and directing it toward left ankle

Elevated Plank With Feet On Medicine Ball

An advanced version of the Plank, this works the upper and lower abdominals and the middle and lower back muscles

Sets/Duration: 3x30-60 seconds

  • Assume plank position with forearms shoulder-width apart, toes of left foot on center of med ball and other leg raised in air
  • Keeping back straight and abdominal muscles tight (resisting lower back from sagging), hold position 30 to 60 seconds
  • Repeat with other foot on ball for 30 to 60 seconds
  • Place both feet on ball for 30 to 60 seconds

Supine Ball Rollups On Legs

This lengthening move targets upper abdominal muscles.

Sets/Reps: 1x10

  • Lie on back holding medicine ball on chest
  • Raise legs straight up
  • Raise shoulders and use fingertips to roll ball up legs to top of feet, then slowly back down to chest

Leg Raises Toward Medicine Ball

Strengthens the lower abdominal muscles and eliminates that lower belly.

Sets/Reps: 1x10

  • Lie on back with legs raised
  • Hold medicine ball with arms extended above chest with ball close to feet
  • Slowly lower legs halfway, then slowly raise them back toward ball

Walking Side Lunges And Ball Twists

One of the best exercises for strengthening the obliques, quadriceps, hamstrings and hips—all the muscles you need in your sport, whether for turning quickly on the football field or basketball court or for performing sudden twists and turns as a batter in softball or baseball.

Sets/Reps: 1x6 each side

  • Assume athletic stance holding med ball with arms extended at chest level
  • Step laterally to right while simultaneously rotating ball across body to right
  • Bring ball back to start position while bringing left foot back close to right foot
  • Continue lunging laterally to right five more times
  • Reverse by lunging and twisting to left
Want more core workouts to add to your rotation? Check out these winners:

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 25,334,004
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,239,024
Roy Hibbert 540 lbs Deadlift
Views: 1,552,469

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

Train Like a Pro: Peyton Manning's Core Workout

7 Farmer's Walk Variations for Improved Core Strength

The Top 10 Mistakes Athletes Make in the Weight Room

Use Eccentric Lifts to Increase Size and Strength

3 Simple Strategies for a Better Workout

Evan Longoria's Off-Season Strength and Resistance Workout

Can You Survive This Insane 100-Rep Push-Up Challenge?

5 Ways to Get a Higher Vertical Jump

Grab a Broom for This Fast-Paced, Full-Body Workout

4 Exercises From NFL Players to Build True Game Speed

3 Habits of Highly Successful Coaches

Build Awesome Arms With This 15-Minute Workout

What Happens When You Do The Same Exercise Every Day?

Putting Together an Off-Season Workout for Point Guards

Train Like a Pro: Los Angeles Lakers Strength Training Program

How to Improve Shoulder Strength and Flexibility

Build Bulletproof Chest Strength With This Unconventional Method

Abby Wambach's Soccer Power Workout

How Strength Training Changed Rory McIlroy's Game

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to Better Softball Workouts

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

The 4 Best and Worst Cable Machine Exercises

Todd Durkin

Add Surprise Sets for a Great Workout Finisher

Build Strong Legs with the Leg Press Lockdown Workout

Save Your Shoulders With These Barbell Landmine Exercises

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Todd Durkin's Complete Football Strength Training Program

3 Tips to Blast Through Training Plateaus

Prevent Volleyball Shoulder Injuries With These Exercises

6 Gym Machines That Are Actually Worth Your Time

3 Tricks for a Stronger Front Squat

When Not to Try Unstable Hockey Training

The Best Lower-Body Landmine Exercises

Jump Higher After a Month With These 3 Exercises

3 Keys to In-Season Baseball Training

Build Wrestling Strength With the Gable Lock Isometric Hold

Train Like a Pro: Damian Lillard's Basketball Core Workout

Get a Full-Body Workout With Just 2 Exercises

How You Can Olympic Lift With an Injury

Train Like a Pro: James Harden's Basketball Maintenance Workout

The 3-Minute Total Arm Pump

Train Like a Pro: MLS Soccer Strength Program