Mental toughness, explosive power, and the ability to endure real-time movements under tension are all must-haves to success in athletic performance. In addition, to ensure kinetic energy is flowing throughout the body at sufficient speeds and to meet the demands of increased capacity, as well as the longevity of one’s sport.
Coaches/athletes (during the pandemic) should develop and agree upon a thorough training program. This training program should encompass fun, injury prevention, maintaining and developing stability through mental preparation, speed, power, and explosiveness to address and prevent common weaknesses that can sometimes hinder one from becoming an all-around athlete.
With the exploitation of glamorous training tools, the use of medicine balls affects coordination areas of the central nervous system. The medicine ball makes it easy to replicate a specific sport movement, especially for novice athletes to elite athletes looking to maintain a technical perspective within their training regimen. Implementing medicine balls and their sizes also improves muscular power, speed, and explosiveness – all aspects of power development related to sports performance.
There is a potent formula of precision and accuracy when training with a medicine ball, allowing the athlete to generate as much power as possible to execute their sport effectively. With varying sizes of a medicine ball, its use has developed into the advancement of motor skill training through cueing and vocal commands to manipulate learning of how loading patterns work through increased demands on coordination, core strength, movement through multiple planes, the measurement of velocity through the manipulation of one’s limbs and body composition and effectual power output according to one’s age and sport.
Simple Medicine Ball Workout
When considering medicine ball training, below is a simple medicine workout (please determine your set x reps based on training age and level) that can be used for technical purposes and, or speed:
Underhand Medicine Ball Throws For Height And Distance
- Stand in a tall posture and hold the medicine ball in front of the body at waist height;
- Descend into a squat, keeping the torso upright, arms extended, and ball in front, which will generate force from the lower body;
- Explode vertically from the knees and hips, accelerating into a squat jump movement and maintaining an extended arm position through the jump. You will know if you produced enough force if you leave the ground;
- The throw’s trajectory can be vertical or slightly forward, particularly if passing to a partner.
- The feet can extend off the floor at the end of the throw, mainly if it is a mighty effort; make sure the ball does not hit you when it falls back down.
Backward Medicine Ball Throws For Distance
- Start by standing facing away from the direction the ball will be thrown;
- The starting position is with the ball in both hands, held above the head, with arms extended. Start by swinging the ball down between your legs while flexing the knees.
- The ball up and back over the head (optimally at about 45 degrees).
- The athlete can fall backward after the ball is released. Three attempts are allowed.
Medicine Ball Slams
- Stand tall with feet in an athletic position, and hold the medicine ball directly overhead with the arms fully extended;
- Bend forward at the waist and drop the torso athletically to develop tension in the arms and shoulders;
- The ball should be driven to the floor with the arms extended and target a spot on the floor, and when the ball bounces up, catch it or let it bounce from the ground in the air
- Repeat the downward throws for determining sets and reps;
- To perform Rotation throws, perform them the same way as the medicine be done the same way.
Medicine ball jumps for Height and Distance
- Perform the same as a squat jump and an explosive squat jump for Distance.
Medicine Ball Push-Ups
- Perform a pushup on a medicine ball.
- When programmed correctly, medicine ball training reveals athletic development and can help in athletic performance.