PRIOR TO STARTING ANY MEDICINE BALL EXERCISES, IT IS RECOMMENDED YOU CONSULT A PHYSICIAN

1.       Figure Eights

a.        Hold medicine ball with your arms extended over your right shoulder. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot. You will have to bend at your knees to complete this. Return to starting position and repeat.

2.       Medicine Ball Lunge Crossovers

a.        Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

3.       Russian Twists

a.        Stand with feet hip-width apart. Hold medicine ball with both hands and arms only slightly bent. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.

4.       Single Leg V-Ups

a.        Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling. Return to start position.

                                       i.            Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

5.       Lateral Flexion w/ Stability Ball

a.        Lie on your side over the stability ball and spread your legs for balance. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement. Repeat with the other side.

6.       Reverse Curls

a.        Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench. Return to start position.

                                       i.            Remember keep legs from swinging to prevent momentum throughout the exercise.

7.       Single Leg Chops

a.        Stand on right leg and your arms are extended holding the medicine ball up and to your right. Bring medicine ball down in a wood chopping motion towards your left foot. During this place motion switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

8.       Slams

a.        Stand with feet parallel and knees slightly bent. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions

9.       Overhead Throws

a.        Stand with one foot in front (staggered stance) with knees slightly bent. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall. 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.

                                       i.            Can also be completed with a partner instead of a wall.

10.    Side Throws

a.        Stand with feet hip-width apart; place left foot approximately one foot in front of right foot. Hold medicine ball with both hands and arms only slightly bent. 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. Catch ball on the bounce from your partner or wall and repeat.

11.    Figure Eights slams

a.        Hold medicine ball with your arms extended over your right shoulder. In one continuous motion bring the ball down in front of you like you are chopping wood.  While exploding off your toes, slam the ball towards your left foot. Catch the ball on the bounce and raise the ball straight up over your left shoulder and now slam the ball down towards your right foot. You will have to bend at your knees to complete this. Return to starting position and repeat

12.    Over Back Toss

a.        Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you. 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. The goal is to throw the ball behind you as far as you and generating most of the power in the legs. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

13.    Explosive Start Throws

a.        Stand with feet slightly wider than hip-width apart. Knees should be slightly bent. Pick medicine ball up to chest level. Quickly explode up and press the ball straight out as far and fast as you can. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.

14.    Single Arm Overhead Throws

a.        Stand with feet slightly wider than hip-width apart. 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. The aim is to throw the ball as high as you can and generating most of the power in the legs. Catch ball on the bounce and repeat.

15.    Squat Throws

a.        Stand with feet slightly wider than hip-width apart. Knees should be slightly bent. Hold medicine ball at chest level and squat down to a parallel position. 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. Catch ball on the bounce and repeat according to prescribed repetitions.

16.    Base Stance Medicine Ball Throw

a.        Take a base stance facing perpendicular to the wall. Rotate your shoulders to the right reaching your hands and the medicine ball back. Drive your right foot into the ground as you reach back and you’ll start to feel a large load in your right glute and across your core. Initiate the explosive portion of the movement by rotating your right hip toward the wall. Lead with your hips and allow your torso to follow, then your arms and the ball. Repeat as prescribed on the right side before flipping it around to do the same on the left side.

                                       i.            This throw teaches the body to put all of the qualities together: ground reaction forces; loading and exploding; and coordinating our movements. We’re essentially putting it all together here and tapping into our ability to store and release power. Do not throw against a drywall constructed wall. Use a masonry or concrete wall.

17.    Base Stance Medicine Ball Throw with Lateral Step

a.        We’ll use the same technique as the Base Stance exercise in this movement with the slight adjustment of adding a lateral step. Start out with a stance slightly wider than shoulder width. As you rotate your shoulders to the right, step in with your left foot. This step will create a greater weight transfer to the right side of your body and will more closely mimic your swing/throw as a baseball player. Repeat for as prescribed on the right side then do the same on the left.