Remember Me
forgot your password?

Keeping Fit With Medicine Balls

Many sports require activities that could arguably be described as explosive; a pitcher throwing a pitch in baseball, a player taking a slap shot in hockey and many others as well. While weight training is a good way to develop the muscles required for these types of actions, medicine ball training has been getting more popular by the minute. It is also a great program for the everyday fitness enthusiast to include into their daily regimen, at home or the gym.

A medicine ball is a large, weighted sphere that adds weight resistance to activities when they are performed using the medicine ball. Medicine ball training is sometimes preferable to weight training because weight exercises are very rigid in their technique whereas training with a medicine ball is a bit more fluid, allowing a person to mimic actions they might make during their sport in their training session.

Starting a medicine ball exercise program does not have to be difficult and indeed with careful planning by the instructor and hard work by the athlete, a 45-minute program can be devised that will not only work all of the muscles that the athlete/fitness enthusiast needs worked, but will also give them a great workout that not only benefits them but is also safe.

It is extremely important, just as it is with weight training, to go through warm up exercises first. These could include stretches or light cardio, but are necessary in order to prevent workout injuries. Likewise, a cool down period after training is required to prevent the cramping up of muscles as well as further potential injuries.

As far as the workout goes, the actual movements that are done are somewhat flexible but there are a few things that should be kept in mind. Firstly, different weights of medicine balls should be kept around and the athlete should start with the lighter weights and gradually build up to the heavier ones over the course of the workout.

Secondly, alternate body parts (like arms or legs) should be exercised in medicine ball training and the exercises done should mimic real life movements in order to get the full benefits. Lastly, try to arrange the workout so that you start with the easier, lower-movement exercises and work your way up to the ones with more movement and intensity.

Before we progress into some of the more specific exercise techniques, there are a few safety concerns that must be addressed. Medicine balls are bulky and heavy and for this reason if not handled properly could result in potential injury. Always be sure that you fully extend your arms when throwing the ball and have a solid braced position with feet firmly on the ground during a throw or catch. Additionally, if you are new to medicine ball training do not overextend yourself; such overextension may result in severe injury.

Generally speaking, the previous paragraph applies general technique points to all exercises. Below are a few general exercises that may be performed during training.

EXERCISES

Torso Twists: Two athletes stand back to back and pass the ball between themselves by twisting their torso to do so.

Curls: Can work various muscles, but the two most common are hamstring curls and abdominal curls. Abdominal curls work like a normal two-way curl, except the medicine ball is held in place by the athlete's knees.

Chest Pushes: The athlete holds the ball to their chest and then pushes it out (similar to a chest pass in basketball), propelling it to their partner. This exercise works the same muscle groups as doing a pushup, but is considerably easier to do.

Medicine ball training can be a very rewarding addition to your training sessions, but only if both you and your trainer understand the proper exercise techniques. Do research before hand, figure out a proper training program and practice techniques at lighter weights and slower paces before diving into the full workout regimen.

Scott White

Scott White is a certified personal trainer and nutritionist. In addition to owning one of the top Personal Trainer | Personal Training websites he is also the owner of many other companies. Including White">http://www.whiteincorporated.com">White Incorporated that links to his newest book Bodybuilding Competition Guide.

Rate this Article: 2 / 5 stars - 1 vote(s)
Print Email Re-Publish

Add new Comment



Captcha

  • Latest Equipment Articles
  • More from Scott White

Is An Exercise Bike Right For You?

By: Hartmann W. Koenig | 10/11/2009
Because exercise bikes are so comfortable and so easy on your joints, most people enjoy the experience and workout on them for years.

Fitness Equipment Tips

By: George Sandler | 10/11/2009
There was a sharp increase in the area of fitness equipment to home in recent years. But do not make the mistake of buying apparatus and then forgetting why you bought it, do not want to return a few days of purchase. It is easy to get caught in the moment that you see advertising on television, but these ads do not have time to tell the truth. Think carefully to ensure that their motives for buying fitness equipment are correct.

An Upright Exercise Bike is a Great First Fitness Equipment Buy

By: C Brown | 09/11/2009
If you're ready to buy your first piece of home gym equipment, an upright exercise bike is a great choice. Upright exercise bikes are ease to use, convenient, affordable and provide a good workout for beginner to moderate users.

Discover the Advantages of NordicTrack Elliptical Trainer Technology

By: C Brown | 09/11/2009
If you're serious about working out with your own home elliptical trainer, NordicTrack's SpaceSaver Elliptical (NTEL7996) is a terrific option. For a very reasonable price, you can own a top quality elliptical trainer with a wide range of valuable features.

Enjoy Working Out with an Elliptical Trainer

By: C Brown | 09/11/2009
One of the biggest obstacles to regular workouts for many people is the frame of mind that they "hate" exercise. Usually, they don't mean they hate getting physical exercise, such as through walking, gardening or playing sports.

Excellent Golf Club Components: Making of a Perfect Day at Stroke Play

By: Daniel Adams | 09/11/2009
Golf is a game that is fast gaining popularity. The essential to get the technique right for the sport is to find the right kind of golf club. Supported by the right kind of golf club one can make the best possible shots. We at Monarkgolf provide a wide range of golf club equipments such as golf clubs, golf grips, golf drivers, golf putters and many more from all the leading manufacturers across US.

Learn How To Play Poker Games With The Help Of Best Poker Books

By: Dmytro Fedosyeyev | 08/11/2009
Poker games are full of fun. You can play this game either online or at traditional gaming spot. Learn how to play poker game with the help best poker books that listed below. People prefer only online poker games these days rather than playing at traditional spot.

5 Treadmill Buying Mistakes

By: John Bravo | 08/11/2009
I wrote this article to help people from making the five most common treadmill buying mistakes I've seen in my fitness career. Reading my article will better equip you to find a better deal on a treadmill.

Utilizing Social Media Optimization For Your Website

By: Scott White | 10/10/2008 | SEO
Involving your website into such social media websites such as youtube, can greatly increase your visibility on the internet, which can increase you search engine rankings.

Positive Thoughts Equal A Positive Attitude

By: Scott White | 10/10/2008 | Wellness
When you have a positive attitude it reflects in everything you do and resonates throughout your persona so that you can feel it as well as the people around you. If you think positively you will project positivity within your life and great things will come your way.

Improving Distance Running With Strength Training

By: Scott White | 26/08/2008 | Sports & Fitness
Incorporating a strength training program into your long distance running program could shave off minutes from your time, as well as make you stronger, faster and help you to avoid getting as winded.

Keeping Fit With Medicine Balls

By: Scott White | 05/06/2008 | Equipment
Medicine balls are a great new way to work out your muscles in much the same way as weight lifting, but without the rigidity and stress. This intense training program can get you into great shape.

The Benefits Of A Log Analyzer

By: Scott White | 05/06/2008 | SEO
A log analyzer is a great SEO tool to help you follow the traffic that your website receives, allowing you to improve your ranking within the major search engines.

How Workout Videos Can Help

By: Scott White | 18/03/2008 | Aerobics
Workout DVDs provide convenience to those who are unable to make it to the gym or who are too embarrassed to exercise in front of others. They also offer a variety of different fitness programs to keep your exercise routine fresh and challenging.

Improve Your Game 100% With Golf Fitness Training

By: Scott White | 18/03/2008 | Golf
Hiring a golf fitness trainer can help your improve your golf game, as well as giving you better health and fitness.

Just How Safe Is Hypnosis

By: Scott White | 29/02/2008 | Alternative Medicine
Various concerns about whether hypnosis is safe are discussed, such as who you should be vivisting for hypnotic treatment and what kinds of disorders are treatable.

Submit Your Articles Free: Signup
Article Categories




Use of this web site constitutes acceptance of the Terms Of Use and Privacy Policy | User published content is licensed under a Creative Commons License.
Copyright © 2005-2008 Free Articles by ArticlesBase.com, All rights reserved. (0.51, 6, w1)