Since it’s GPP fall training, here is another continuation of articles dedicated to core training.
I LOVE medicine or med balls so I am biased in this article. They are cheap yet can be used as a dynamic warm up, core exercises, or power and explosive training.
To discuss med balls, you have to look at the history to appreciate the evolution. We’ve come a long way, baby:
- original medicine balls made of leather
- then came rubber coated med balls
- then the versions that bounce (called Plyo balls)
- and finally CORE balls with handles
Core Balls are simply a medicine ball with a built in pre-formed handle on each side. The beauty is you can do SINGLE ARM exercise and throws. Sort of like a Russian Kettlebell but much lighter. Much lighter.
Med or Plyo Ball Exercises
NOTE: Beginners can do some of these exercises WITHOUT releasing the balls. Having a partner or cement wall also helps when you do throw them. Obviously, some of these exercises will be good for your arms AND legs.
Here are several med or plyo exercises you can do to work the core, as well as incorporating them into your power or plyometric routine.
- forward toss
- upward toss
- backwards toss
- wood chop side throws (against a wall)
- wood chop side passes with a partner
- seated twist with a partner
- standing twist with a partner
- seated side throw with partner or against a wall
- endless sit-up routines with partner or against a wall,
- endless sit-up routines without partner such as the killer med ball V-up.
- falling chest throw while kneeling to a push up position
- falling chest throw while kneeling, then starting a 10 m sprint from the prone position
- standing lunge and twist and throw (great for hockey players or racket sport athletes)
- stepping over high hurdles with both arms straight up holding med ball (my favourite) as it works hip mobility
- stadium stairs with both arms straight up holding med ball (my favourite) as it works hip mobility (see Mike Hurst video – may be private)
- slamming ball into ground (or soft sand).. better than doing crunches. Great for aggressive athletes :)
- pushups with hands on each Med ball
- pushups with hands on one Med ball only (asymmetrical pushups)
- pushups with both hands on single Med ball (great for triceps!)
- Forward Reach (with med ball) with Single Leg Kick Back. The goal is to attempt to form a straight line with your extended leg and arms. You can do this with a single arm and dumbbell. If you have access to a gymnastics 4″ or 10cm balance beam, you can try this!
Photo Credits: lafitness.com
So there you have it. I just saved you from buying a book on how to using med balls.
What are YOUR favourite medicine ball exercises?