Being strong is one thing, but knowing how to use your strength to produce power is another. And what turns strength into power for sports performance is body control.
Tossing, throwing and slamming a weighted medicine ball are easy and fun ways to work on concentrating your movements to increase your power.
Med Ball Workout 1
This workout is designed to get you familiar with weighted med ball exercises and develop basic movement patterns. It is important to master these movements before performing the more explosive exercises in Workout 2. (See the video below on how to perform each exercise.)
Here's another basic med ball workout you can try.
Med Ball Workout 2
Slightly more advanced than Workout 1, in which the movements were done stationary. Lunging and stepping develop bodyweight transfers for increased power.
Weight, Sets and Reps
Younger athletes and athletes new to weighted ball workouts should start with 4- to 6-pound balls. Advanced athletes who do regular weight training may start with 6- to 8-pound balls. Form is always more important than the weight used. One set of 8-15 reps of each drill is a great place to start. Wall Touches and Standing Wall Twists can start with one set of 20-40 reps. Do two complete workouts of two sets of 10 of each drill before increasing the weight. Go back to one set of 8-15 with the heavier weight.
Sample Workout Progression
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