The medicine ball
Originally made of leather and filled with sand, the medicine ball has come a long way. Today it is made of different types of material, and comes in a variety of sizes and weights. Some balls are filled with gel or water and can bounce; others are filled with sand and for obvious reasons, are called dead balls. Until recently, these have been used more in physiotherapy clinics for rehabilitation than for training. Yet this piece of equipment has been around since the ancient Greeks and Olympians, who used it as part of their training programmes and games.
The medicine ball is a great way to incorporate general as well as specific strength, agility, muscle sensory balance (proprioception) and skill development into a training schedule.
The size and weight often determine its use. For example, the 1kg-2kg (about the size of a football) is used for speed, agility, sport-specific movements and body awareness. The larger 3kg-5kg ball is better used for strength, endurance and power development. To begin with it's a good idea to start with a light ball at a slow to moderate pace and do general exercises to cover the whole body.
While lifting a ball that only weighs 1kg-2kg may seem quite easy, there's a lot more going on than meets the eye. When you catch and throw the medicine ball, regardless of the weight, the stabiliser muscles and joints work very hard. So while you may not feel the same type of fatigue as you experience from a weight workout, your muscles will become tired. A better indicator of fatigue when doing this workout is if your form starts to slip. Once you acquire some general skills, you can then progress to more specific exercises using a heavier ball and/or a faster tempo.
Here are some examples of general exercises. Remember to keep your knees slightly bent and your navel drawn in towards your spine to maintain good stability.
All of the following need a partner to participate.
1. Standing alternative twists: Stand back-to-back, feet parallel and shoulder-width apart. Twist to the same side, without moving your hips, transferring the medicine ball to your partner. Twist to the opposite side to hand the ball back to your partner. Do this for 10-30 seconds then change direction. Vary this exercise by the speed of the pass, the distance from your partner and the weight of the ball.
2. Chest pass: Stand facing your partner at least a body length away, holding the ball in front of your chest with elbows out and back. Step forward and at the same time throw the ball from your chest. Throw back and forth for 60 seconds then rest. To vary this, move further away from your partner, increase the speed of the throw and the weight of the ball.
3. Overhead throw: Stand facing your partner at least a body length away, holding the ball behind your head and with arms extended. Step forward, and at the same time throw the ball over your head to your partner. Throw back and forth for 60 seconds and then rest. Repeat two to three times to begin with. Again, to vary and increase intensity, you can move further away from each other, increase the speed of the throw or the weight of the ball.
4. Pullover pass: Lie on your back with knees bent 45 degrees and hold the ball over your head. Have your partner stand at your feet and then pass the ball to them, keeping your arms extended. To make this one more intense, have your partner move further away, increase the ball weight and/or add a sit-up before throwing the ball to your partner. Do this exercise for 30-60 seconds and then switch. Repeat two to three times to begin with, slowly increasing to six to eight sets.
Baseball player Brady Anderson of the Baltimore Orioles works out with a medicine ball. Photo: AFP
