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Medicine Ball Training
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 other ones 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 as time goes by.
A medicine
ball is a large, weighted sphere that adds weight resistance to
activities when they are performed using the medicine ball. The reason
that medicine ball training is sometimes preferable to weight training
is that weight exercises are very rigid in their technique whereas
medicine ball training exercises are a bit more fluid, allowing a person
to mimic actions they might take during their sport in their medicine
ball training session.
Medicine
Ball Training Program
Starting a
medicine ball training program does not have to be difficult and indeed
with careful planning by the instructor and hard work by the athlete, a
45-minute medicine ball program can be devised that will not only work
all of the muscles that the athlete needs worked, but will also give
them a very decent workout that not only benefits them greatly but is
also safe at the same time. It is extremely important with medicine ball
training, 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 the medicine ball training session is required to prevent
cramping up of muscles as well as further potential injury.
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 benefit of the medicine ball training. Lastly, try
to arrange the workout so that an athlete starts with the easier,
lower-movement exercises and works their way up to the ones with more
movement and intensity.
Techniques
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 property could result in
potential injury. Always be sure that athletes fully extend their arms
when throwing a medicine ball and have a solid braced position with feet
firmly on the ground during a throw or catch. Additionally, be sure that
athletes that are new to medicine ball training do not overextend
themselves; 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 medicine ball training.
-
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 together 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 an athlete's training
sessions, but only if both coach and athlete 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.
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