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Medicine Ball Drills for All Sports

Strength and Power training drills with medicine ball for track and field, football, basketball, baseball, softball, volleyball, cross country, etc. These drills will help all athletes become better equipped for their sports career. In athletics it is important to have a solid muscle base. In many sports such as, football, baseball, softball, basketball, volleyball, cross country, and track and field athletes will practice the skills needed for the sport at hand. However, it is always a good idea to use strength training to build a solid muscle base. Some ideas to help build this muscular base is weight lifting, plyometrics, and medicine ball training. Listed below are some basic medicine ball drills that can be applied to all athletics.

Wall dribbles (small medicine ball)

1. With a small medicine ball, stand about 6 to 12 inches from a solid wall (brick or concrete).

2. Hold the ball in one hand above your head.

3. Dribble the ball against the wall, concentrating on keeping your arm relaxed

Do 1 to 3 sets of 10 to 15 repetitions per arm.

Kneel to push ups (medium medicine ball)

1. With medium ball, kneel about 6 to 7 feet from either a solid wall or partner
2. Hold the ball in front of your chest with elbows out, fingers behind the ball.
3. Extend your arms and throw the ball toward your partner or the wall.
4. After the release use your momentum going forward and drop into a push up.
5. Finish the push up and rise back into kneeling position.

Do 1 to 3 sets of 10 to 15 repetitions with 30 to 60 second rest periods between repetitions.

Chest throw (medium ball)

1. Stand with feet shoulder width apart about 10 feet from a solid wall.
2. Hold a medicine ball in front of your chest with fingers behind the ball.
3. Bend knees to start throw.
4. Throw the ball toward a point togel 36 about 15 feet up on the wall while using your legs to assist in the throw.

Do 1 to 3 sets of 10 to 15 repetitions with 30 to 60 second rest periods between repetitions.

Jump throw (large medicine ball)

1. Stand with feet shoulder width apart about 15 to 20 feet from a solid wall.
2. Hold the ball in front of your chest with fingers behind the ball.
3. Bend knees in a squat like position.
4. While holding the ball jump as high as you can.
5. When at the top of your jump release the ball in a chest throws.

Do 1 to 3 sets of 10 to 15 repetitions with 60 second rest periods between repetitions.

*This will take practice to get the timing of the throw*

Behind the back wall toss (medium ball)

1. Stand about 5 feet from a solid wall.
2. Stand with your back toward the wall.
3. Hold the ball with both hands about waist level.
4. Twist your upper body to throw the medicine ball against the wall.
5. Catch the ball and repeat to the other side.

Do 1 to 3 sets of 10 to 15 repetitions per side with 30 to 60 second rest periods between repetitions.

One hop jump throw (medium to large ball)

1. Stand about 25 to 30 feet from a solid wall.
2. Place feet shoulder width apart.
3. Hold a ball in front of your chest with fingers behind the ball.
4. Bend knees into a deep squat