Medicine Ball Plyometrics

KISHOR NAKHALE M.S.P.T.(SPORT)

Medicine ball training can be effective in improving muscular power, and movement velocity is a critical factor in power development.

Plyometrics increase the power of the movement by harnessing the natural elastic components of the muscles and tendons as well as the stretch reflex.

These quick movements develop explosive power through muscular actions. Medicine ball training is one of the many components in

an individual’s routine. Medicine ball exercises promote variety by introducing a novel stimulus for physiological

adaptation.

Why Use Medicine Ball

They can improve your flexibility and increase your range of motion.

They are an easy way to add resistance training to your abdominal workouts.

They are a creative way to change up your strength training routine.

They can be used for sport-specific strength training exercises.

They can help to improve your coordination. They are suitable for people of all ages, fitness levels and

abilities. They can be done alone or with a partner

Benefit Of Medicine Ball Exercise

The following are some guidelines (Jones 1997)[1] in planning and running a medicine ball session:

Always ensure the athletes carry out a thorough warm up and cool down. Before starting a session, explain the procedures for each exercise with your athletes. Partners who feed the medicine ball on certain exercises should be well drilled on what is

required. Medicine ball exercises must precede high intensity work. Start sessions with lighter less dynamic exercises, then progress to heavier exercises. The program should have exercises that match the pattern of movements of the sport. Plan the program to exercise alternate body parts (legs, upper body, torso). You will need to have a number of different weights of ball available - heavy, medium and

light. Initially, athletes should use a light weight ball and gradually progress to heavier ones. Check there is sufficient space (including ceiling height) and that the structure of the walls

are safe if any rebounding exercises are used. Maintain good discipline as medicine balls can be dangerous if used incorrectly. An effective work-out with medicine balls can be achieved in about 30 to 40 minutes, if

the athlete works efficiently. Quality of movement is more beneficial than quantity of exercise repetitions or sets.

Planning a Program

To ensure personal safety and good technique while doing medicine ball exercises the following points should be remembered (Jones 1997)

Complete throws with full extension of the arms On standing exercises plant feet before beginning to throw the ball Always use the full joint range in the correct sequence in carrying out each exercise Maintain technique - do not sacrifice control for distance Inexperienced athletes should not take the ball too far back behind the head when

carrying out overhead throws When picking up a ball, ensure the knees are bent and the back is kept straight When carrying out exercises lying on your back, ensure the lower back always

remains in contact with the surface Prior to a catch, ensure you:

◦ keep arms extended◦ keep hands together◦ keep eyes on the ball◦ reach out to meet the ball prior to making contact◦ do not attempt to catch balls thrown wildly

Technique and Safety

1. Overhead Throws2. Side Throws3. Over Back Toss4. Slams5. Explosive Start Throws6. Single Arm Overhead Throws7. Squat Throws

Upper Body Plyometric Drills

1. Stand with one foot in front (staggered stance) with knees slightly bent. 

2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.

3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall. 

Overhead Throws

1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.

2. Hold medicine ball with both hands and arms only slightly bent.

3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.

4. Catch ball on the bounce fromyour partner or wall and repeat.

Side Throws

1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.

2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.

3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.

4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions. 

Over Back Toss

1. Stand with feet parallel, shoulder-width apart and knees slightly bent. 

2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.

3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions. 

Slams

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.

2. Pick medicine ball up to chest level.

3. Quickly explode up and press the ball straight out as far and fast as you can.

4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.

Explosive Start Throws

1. Stand with feet slightly wider than hip-width apart. 

2. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.

3. The aim is to throw the ball as high as you can and generating most of the power in the legs.

4. Catch ball on the bounce and repeat. 

Single Arm Overhead Throws

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.

2. Hold medicine ball at chest level and squat down to a parallel position.

3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump. 

4. Catch ball on the bounce and repeat according to prescribed repetitions. 

Squat Throws

1.Squat2.Walking Lunges with Twist3.Single Leg Squat

Lower Body Plyometric

Stand with the feet shoulder width apart. Hold a medicine ball with both hands, elbows flexed at chest level. Bending the knees 90?, sit back and down into an imaginary chair keeping both heels on the floor, then rise up to a standing position. Ensure that your knees track towards your toes.

Medicine Ball Squat

Hold a medicine ball straight out in front of you, legs shoulder-width apart. Step left leg forward into a lunge, keeping your thigh parallel to the floor. With arms straight, twist from your torso over your left leg with the ball. Then step through to a lunge with the right leg and twist right.

Walking Lunges with Twist

Start by standing upright, holding the ball at chest level in front of you with arms fully extended.

Squat down on one leg, keeping the ball out in front of you and parallel to the floor to act as a counterbalance.

Your free leg should be held rigid out in front of you as you squat 

Single Leg Squat

An effective workout with medicine balls can be achieved in about 30 to 40 minutes, if the athlete works efficiently. Carry out two or three sessions per week with a recovery period of 36 to 48 hours between sessions. Each session should be made up of 8 to 10 exercises with the athlete performing 2 to 3 sets of each exercise. If the athlete is to develop strength and muscular endurance then conduct 6 to 12 repetitions of each exercise. If the athlete is to develop muscular endurance rather than strength then conduct 12 to 30 repetitions.

The weight of medicine ball - 3Kg for boys and 2Kg for girls.

How much?

The medicine ball is an exceptional training tool that adds variety to any workout. When used correctly it will help you build a rock solid core, burn fat, increase your functional strength and improve your overall sports performance. These exercises are designed to enhance your sports specific performance through dynamic explosive training. Start slowly and get used to the each movement pattern before you begin to push your limits.

 

Medicine ball Exercise for Cricketor

The key to functional sport specific strengthening lies in the ability to train the core in multi-directional and multi-planar movements. The hammer toss is one of the best dynamic rotational exercises for cricket.

1. Hammer Toss

Start in a lunge position about 1-2m away from a wall. Hold the medicine at arms length. Begin the throwing pattern by moving the ball across the

body from the left hip explosively. Release the ball in line with the right hip. Catch the rebounding ball and return it to the starting

position. Repeat on both sides. This exercises trains the dynamic rotational force and the

stabilizing component of the lumbar pelvic hip complex. Beginners: 2 sets x 10 reps Advanced: 4/5 sets x 15-20

reps

2. Medicine Ball Slams

The medicine ball slam is a great exercise to develop explosive power in the shoulders and lower abdominal.

Stand with your feet shoulder width apart and knees slightly bent.

Hold the medicine ball above your head. Throw the medicine ball forcefully onto the ground.

Make sure you pull down with your abdominals on the downward throwing motion.

Catch the rebounding ball and return to the start position.

Advanced athletes can perform this exercise with one arm at a time.

Beginners: 2 sets x 12 Advanced: 5 sets x 20 double arm or x 12 single arm

3. Explosive Chest Toss

All cricketers require explosive power from the chest. This exercise is designed to develop the fast twitch fibers in the chest.

The athlete stands between 1-3 meters away from a wall. He holds the medicine ball close to his chest with fingers

pointed outwards. The exercise involves an explosive push off the ball onto the

wall. The athlete must catch the rebounding medicine ball and

repeat the chest toss instantaneously. The key to this drill is speed. Try to perform between 15-20

explosive repetitions in minimal time. The further away from the wall you stand, the more explosive

power is required. Beginners: 3 sets x 15 reps from 1 meter. Advanced: 5 sets x 20 reps from 2/3 meters