Medicine Ball Training

Power development for throwers is often limited to Olympic lifting and plyometric drills. In recent years medicine ball training has made a comeback to become an integral part of training for any athlete interested in power development. The development of a wide range of both elastic and no-elastic medicine balls has re-popularized a long lost technique. For throwers the opportunity to develop rotational power is the primary benefit of medicine ball training. With both plyometrics and Olympic lifting, power development is uni-planar with no trunk focus. Medicine balls can be a tool like Olympic lifting and plyometrics for the trunk musculature. I often tell our athletes and coaches to think of medicine ball training as Olympic lifting for the core. The medicine ball as a tool for power development is unparalleled. No other training mode provides the specific strength and power potential of the medicine ball. Rotational medicine ball throws are the key to developing torso power for athletes involved in the throws. The new rubber medicine balls combined with a masonry wall are excellent for these applications due to the elasticity of the ball.

For overhead athletes like the javelin thrower the medicine ball provides great eccentric training for the rotator cuff while developing power in the core muscles. In addition for all throwers total body power can be developed through total body throws with heavy balls. Total body throws should be done in a large open area and are great to simulate the actions of the Olympic lifts. Total body throws are particularly useful for coaches who do not feel comfortable teaching Olympic lifts. Balls like the Dynamax Ball and the D-Balls are excellent for these applications as they do not bounce. The Dynamax balls are also great for exercises like Medicine ball bench presses. Medicine ball bench presses are excellent for upper body power for larger athletes since they do not stress the rotator cuff and shoulder like plyometric pushups and other bodyweight upper body plyometrics. The Dynamax ball can also be caught with minimal stresses on the wrists due to its soft feel.

The limit to the Medicine Ball is the limit of the coaches’ imagination.

For rotational throws it is best to find an area with a masonry wall. In rotational throws the athlete can throw as hard as possible against the wall with balls in the 4-5 kilo range to develop true power in the core and hips. Excellent imitative drills for throwers can be developed once the athlete masters the basics.

Rotation Progression-

The rotational progression begins with the athlete on both knees in what is called a “tall kneeling” position. Tall kneeling is a position with the athlete kneeling and the hips extended. Beginning with kneeling eliminates the ankle and knee joints and exposes weaknesses and compensation patterns that may not be visible in standing throws. In addition “tall kneeling” teaches the athlete to use the glutes. For rotational exercises use heavier balls to force the core to work. Adult males can start with 4-5 K balls. Rotation Progression:

1. Kneeling Front Twist- ( facing wall, 2-3 feet away)
2. Kneeling Side Twist- ( 90 degrees to wall, 2-3 feet away)
3. ½ Kneeling – front and side. Half kneeling is a one knee down position. These throws can de done with the inside knee up or down.
4. Lunge Position- same throws as above. Throwing from the lunge position challenges stability, strength, and flexibility. In addition throwing from the lunge position develops isometric strength. Lunge position throws may in fact be may be harder than standing.
5. Standing- front and side 
6. Standing with step
7. Single leg

In addition to developing rotary power, the same progression of positions can be used for overhead throws for javelin throwers. Overhead throws should be done with 2-3 kilo balls. Care must be taken when providing stress to the rotator cuff.

Total Body Power-

As I mentioned in the introduction, the medicine ball is also a great tool for total body power. This is particularly useful for athletes that are unfamiliar with Olympic lifts or have injuries that prevent them performing exercises like cleans or snatches. In addition total body throws allow coaches uncomfortable with teaching the Olympic lifts to get hip and leg power work in a resisted situation. Some suggested throws are from a squat position forward, a scoop type throw from a squat position, and throws from the lunge position. It is important that athletes not attempt to catch a medicine ball thrown by a partner. Catching heavy medicine balls can be dangerous to both the shoulders and the fingers of the athlete.

Medicine ball throws should be treated like any other strength and power exercise. 20-30 throws ( 2-3 sets of 10) of each type can be done twice per week. For rotational throws follow the progression above. As the athlete moves from tall kneeling, to half kneeling, and eventually to standing, the link between the hips and the hands will show rapid improvement. Throwers should perform rotational throws a minimum of two days per week but, a maximum of three days per week. Keep volumes low to moderate and tell your athletes to throw the ball like they want to break it. For throwers the medicine ball may be the most underrated tool to develop rotational power.