Medicine balls are quite literally one of the oldest tools in the functional training shed. Everyone from the ancient Greeks to Pro S&C Coaches have used med balls in their training programs. They are versatile, portable, easy to use -- and the perfect addition to a circuit / HITT class.
Integrating Med Ball training into your workouts, training sessions and circuit classes is a fun and effective way to mix things up. Here are couple of simple yet challenging exercises to get you and/or your training staff started.
Stand about 4 feet in front of a wall, holding a med ball with both hands. Stand with a slight bend in the knees and the core engaged. Bring the ball to the chest, and firmly throw it at the wall and catch the ball on its return.
Hold a med ball at face level, elbows tucked into ribs. Extend your arms overhead, then slowly lower the ball back to the start position. And repeat.
SUPINE KNEE DRIVE
Lay flat on your back holding on to a medicine ball above your head on the ground. Simultaneously drive one knee towards waist, and with arms extended, drive the ball toward knee. Reset and alternate between reps.
Hold the ball with both hands and get into plank position on the floor with your hands on the ball. Drive one knee up to your chest and then quickly drive it back while you raise the opposite knee. Repeat.
Holding a medicine ball a few inches in front of the chest, step forward into a lunge with your right leg. Once you are in lunge position, extend your arms, reach the medicine ball to the right, rotating the torso simultaneously. Maintain the lunge and return to center. Repeat on the left-hand side.