Medicine Ball Workouts Exercise Program

Just before we think about medicine ball workouts, first an energetic and ballistic warm up has to be performed to raise the heart rate get the joints mobile.

All of this is to prepare the body for the high intensity motions that will take place. Try some of these work outs as an example before the medicine ball drills are conducted.

Overhead Rotation - Feet shoulder width apart in the standing position, hold the medicine ball above the head with the arms straight but not locked. Rotate the ball steadily clockwise and anti clockwise aiming to the keep your hands still but moving your torso from the hips. This will stretch out the abs and lower back while at the very same time contracting them, it will also warm up the shoulders [Deltoids] as they strain to keep the medicine ball above the head.


Spin- Stand in the same way as was done in the earlier warm up exercise but with the ball held parallel with the shoulder immediately in front of you. Now simply move the torso side to side from the hips, this again will warm up the back and abs, as well as the shoulders again which are straining to hold the ball in front of you.
Now that we are warmed up and perspiring lightly, we will look at the 5 exercises we will go through to develop the upper body:


Exercise 1: Chest Press Throw 
Exercise 2: Side Arm Throw
 Exercise 3: Standing + Kneeling Overhead Throw
 Exercise 4: Sit-Up and Long Throw 
Exercise 5: Under Arm Throw


Exercise 1:
Chest Press Throw: If you do not have a teammate a stable wall will do, this action is much like the basketball chest pass, to get the most of the routine utilise as much force every time the ball is chucked and every time you catch the ball back deliver the ball to the chest in a controlled manner and launch it vigorously again. Raise the distance between you and your partner or the wall as you develop strength, engage in around 3 Sets of 6 Reps. The reason the reps are low is because we desire this to be an explosive work out, any more reps will turn this in to another form of exercise.

Exercise 2:
Side Arm Throw: This activity is very much similar to the earlier, except the ball is delivered to your partner or the wall in a lobbing fashion delivered from a side throw. Catch the ball with both arms, follow through in a controlled manner and strenuously push away the ball back to your partner. Again 3 sets of 6 Reps.

Exercise 3:
Standing + Kneeling Overhead Throw: I often recommend this be done in the kneeling position as it centres the effort in the upper body discarding any momentum that the legs can develop. Simply do an above head throw much like the football throw in pass, to your partner and catch it again in a controlled manner lower the ball behind your head and when excessive force toss the ball back to your partner. This exercise will strain the triceps, chest and spinal muscles. 3 sets of 6 reps will do.


Exercise 4: Sit-Up and Long Throw
This is a very typical medicine ball workout, and for good reason, it is extremely efficient but we will do it with an dynamic twist. Lay down in the beginning sit-up position with the medicine ball at your chest, shift to the end sit up position and launch the ball as exhaustively as possible, when the ball is passed back, repeat the process, remember to always put maximum effort in the throwing. 3 Sets and 8 Reps will do. Don't be fooled in thinking no pain is no gain. This slogan is very true, for certain outcomes, but for developing explosive strength it isn't true. 


Exercise 5: Under Arm Throw
This workout is very similar to the "granny throw" during a three throw, or the novice bowl in bowling. Have your legs slightly wider than shoulder width apart, lower the ball under your legs, with your arms straight holding the medicine ball swing the ball intensely to your partner using your hips but keeping your arms straight. When tossing the ball try to eliminate momentum, so do not swing back slightly before throwing, rather throw the ball directly. Remember this is a swing more than it is a throw, so keep the arms locked.

Article Written  By Joshua Watcher

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