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IPL'S LETS GET FIT~GETTING STARTED WITH MEDICINE BALLS
Before you add medicine balls to your training program, get clearance from your physician. Make sure you have a good strength and flexibility base, especially in the shoulders. If you have had previous spinal, shoulder, or lower limb injuries use caution when starting a med ball program that involves throwing.
Workout Surfaces - Medicine balls can be used indoors or outdoors. If you will be incorporating jumps into drills, use an appropriate landing surface that absorbs shock. Indoors you will want to protect floors and prevent damage to the ball. Ideal surfaces for indoor training include sprung wood floors and gymnastic or wrestling mats. When performing jump throws outdoors, avoid concrete and asphalt, which can lead to knee, ankle, and hip problems. Also avoid surfaces where rocks or other sharp objects are present as they can damage the ball.
Warm-up - Always warm up the entire body for approximately 15 minutes before performing any medicine ball activities. Here are ten warm-up exercises to perform before working out with a medicine ball.
Bodyweight squat
Quad stretch
Hamstring stretch
Lunges
Calf stretch
Jumps
Rotational movement
Push-ups
Triceps stretch
Split jumps
Once you’ve warmed up, you should perform a few med-ball specific warm-up drills.
Traditional ball – front raises, rotations, up and downs
Single-handle ball – external rotation, side lateral raises, front lateral raises
Dual-handle ball – external rotation, side lateral raises, front raises, rotations, ups and downs
Two-strap handle ball – external rotation, rotations, up and downs, arm circles, behind the head stretch
Rope handle ball – rotations, up and downs
Baseball/softball weighted ball – external rotation, side lateral raises
Stay Strong~~!!!
IPL
Workout Surfaces - Medicine balls can be used indoors or outdoors. If you will be incorporating jumps into drills, use an appropriate landing surface that absorbs shock. Indoors you will want to protect floors and prevent damage to the ball. Ideal surfaces for indoor training include sprung wood floors and gymnastic or wrestling mats. When performing jump throws outdoors, avoid concrete and asphalt, which can lead to knee, ankle, and hip problems. Also avoid surfaces where rocks or other sharp objects are present as they can damage the ball.
Warm-up - Always warm up the entire body for approximately 15 minutes before performing any medicine ball activities. Here are ten warm-up exercises to perform before working out with a medicine ball.
Bodyweight squat
Quad stretch
Hamstring stretch
Lunges
Calf stretch
Jumps
Rotational movement
Push-ups
Triceps stretch
Split jumps
Once you’ve warmed up, you should perform a few med-ball specific warm-up drills.
Traditional ball – front raises, rotations, up and downs
Single-handle ball – external rotation, side lateral raises, front lateral raises
Dual-handle ball – external rotation, side lateral raises, front raises, rotations, ups and downs
Two-strap handle ball – external rotation, rotations, up and downs, arm circles, behind the head stretch
Rope handle ball – rotations, up and downs
Baseball/softball weighted ball – external rotation, side lateral raises
Stay Strong~~!!!
IPL