Medicine ball exercises will help you improve your speed, power and core strength. Explosive power is very important in sports because you rarely reach maximum speed during a game.
Medicine ball exercises also allow you to exercise with natural movements. Your movement is not restricted by weight machines or barbells. Every one moves differently and you can even be a little creative with medicine ball exercises. Doing these exercises at full speed will give you maximum power potential.
Here are my Top 5 medicine ball exercises for athletes:
1. Medicine ball diagonal chop - The medicine ball diagonal chop helps you work multiple muscle groups in different planes of motion (at the same time). Injuries of the torso (such as oblique strains/pulls) hurt like crazy and are hard to recover from....its better to avoid these types of injuries!
2. Medicine ball front chop - The medicine ball front chop is a great full body core exercise that also works your lower body. Do this exercise at a moderate pace before progressing to full speed.
3. Medicine ball squat jump - The medicine ball squat jump will improve your speed acceleration and power. Bodyweight squat jumps should be mastered first. The fastest runners usually have the highest vertical jump heights.
4. Medicine ball rotational throw - Some sports such as baseball, tennis, lacrosse and hockey require explosive levels of rotational core power. The medicine ball rotational throw should be done full speed to train your central nervous system and body to move faster and more explosive.
5. Medicine ball soccer throw - The medicine ball soccer throw is a great sports power exercise to improve your core strength and arm speed. The soccer throw works the muscles that you use to throw a ball or swing a racquet overhead.
It is hard to limit this list to just 5 medicine ball exercises. Medicine ball lunges with rotation and medicine ball side lunges are two exercises that come to mind. If you are an athlete, there are many medicine ball exercises at your disposal. Use them and become a better athlete!
Train harder, smarter and safely with medicine balls!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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