Medicine ball exercises involve four basic starting positions and four basic throws. You should use all four throws in a general med ball program. By combining the four different throws with the four different starting positions, 16 different exercises are possible. You can create even more variation by forming combinations with the exercises. Learn to perform each exercise properly before adding new exercises to your program.

Starting Positions:

Standing – most common because it uses the lower body to aid in the development of force and power
Kneeling – least common because it puts stress on the knees
Sitting – used for isolating the upper body and preventing the legs from aiding in the force development of the exercise
Lying (supine) – used for abdominal exercises

Throws:

Overhead throw – similar to a soccer throw-in
Push throw – similar to a chest pass
Underhand throw – starts between the legs or below the waist
Throw originating from side – involves twisting motion; must perform on both sides

Optional Equipment - As you advance in your medicine ball training, you can incorporate jumping and hopping movements into drills using plyo boxes, cones, and hurdles. By adding a weighted vest, you can increase resistance without excessive low back strain.


Stay STrong~~!!!
IPL