ACSM Information On

Selecting and Effectively Using a Medicine Ball

Medicine balls provide an effective means of improving muscular power, endurance and functional fitness. Anyone can use medicine balls to
help improve their fitness. Medicine balls are used in a variety of settings in health clubs to accommodate the health and fitness goals of
novice exercisers and by advanced athletes to achieve sports-specific conditioning goals.

A COMPLETE PHYSICAL ACTIVITY PROGRAM

A well-rounded physical activity program includes
aerobic exercise and strength training exercise, but
not necessarily in the same session. This blend helps
maintain or improve cardiorespiratory and muscular
fitness and overall health and function. Regular
physical activity will provide more health benefits than
sporadic, high intensity workouts, so choose
exercises you are likely to enjoy and that you can
incorporate into your schedule.
ACSMs physical activity recommendations for healthy
adults, updated in 2011, recommend at least 30
minutes of moderate-intensity physical activity
(working hard enough to break a sweat, but still able
to carry on a conversation) five days per week, or 20
minutes of more vigorous activity three days per
week. Combinations of moderate- and vigorousintensity activity can be performed to meet this
recommendation.
Examples of typical aerobic exercises are:
Walking
Running
Stair climbing
Cycling
Rowing
Cross country skiing
Swimming.
In addition, strength training should be performed a
minimum of two days each week, with 8-12
repetitions of 8-10 different exercises that target all
major muscle groups. This type of training can be
accomplished using body weight, resistance bands,
free weights, medicine balls or weight machines.

WHY USE A MEDICINE BALL?

Medicine ball training can be effective in
improving muscular power, and movement
velocity is a critical factor in power
development. Plyometrics increase the
power of the movement by harnessing the
natural elastic components of the muscles
and tendons as well as the stretch reflex.
These quick movements develop explosive
power through muscular actions.
Medicine ball training is one of the many
components in an individuals routine.
Medicine ball exercises promote variety by
introducing a novel stimulus for
physiological adaptation. Training with a
medicine ball helps to develop total body
power, muscular endurance and flexibility.
Exercises involving tossing and catching
the ball are typically classified as a
plyometric exercise (a specific type of
exercise utilizing the stretch-shortening
cycle of the muscle to produce power).
Although used as part of strength and
conditioning programs, medicine balls
typically do not provide a sufficient load to
produce the overload needed to create
strength gains in certain exercises.
However, they do provide a more
comfortable and feasible means of safely
increasing the load for certain exercises,
and improvement in muscular power have

been demonstrated, especially for upper

body movements.

SELECTING A MEDICINE BALL

Medicine balls can be found in a variety of
sizes and weights, typically ranging from a
few inches in diameter (baseball-sized) to
larger than a basketball and from one to
50 pounds and even heavier for athletes
training for power. Most medicine balls are
round, but they are also available with
built-in handles to offer improved grip and
in shapes such as footballs for sportspecific training. In addition, some
medicine balls have been designed with
single or double handles or ropes in order
to increase specificity to training. Usually,
medicine balls are constructed of either
leather, nylon or some rubberized
material. Size does not always determine
the weight of the medicine ball. In general,
smaller and lighter balls should be used
for training speed, while heavier medicine
balls would be utilized for strength-speed
and/or power training. Consider the
following questions when selecting a
medicine ball:
Determine whether the ball will be used
for throwing, catching or added
resistance. This will help establish
whether or not you should select a
standard ball or a specialty ball with
handles or ropes.

 People tend to choose a heavier ball

than required. The general rule when
selecting a medicine ball is that it must
be heavy enough to visibly slow the
motion, but not so heavy that control,
accuracy or range of motion are
lessened. Fatigue at the end of a
workout will diminish motor skills;
therefore, if you lose control, then the
ball is too heavy. For power training, it is
recommended that the medicine balls
weight corresponds to about 30-50
percent of the one-repetition maximum
of a similar weight training exercise.
Following the principle of progressive
overload, as you become stronger and
more economical in your movement,
then you will need to progress to the
next size of ball.
If the exercises require bouncing the
ball, a rubber ball should be selected. If
the ball will be used for throwing and
catching, a leather or nylon ball may be
preferred.
It is better to start with a light ball and
gradually work up to greater resistance.
This will ensure that proper movement
technique and form is not compromised.
The size and shape of the medicine ball
will vary depending on the exercise
being performed. It is important to
remember that power and multi-joint
exercises, such as the backward
overhead medicine ball throw or the
overhead medicine ball squat, might
require a larger size ball in order to work
muscles sufficiently. However, exercises
done with the ball at arms length that
seem manageable when held close to
the body may be too heavy when held
away from the body.

holding the medicine ball in both hands

between the legs. In a quick movement,
bring the arms upward and over the
head releasing the ball at chest level and
following through. Repeat for the desired
number of repetitions.
Chest Pass With a partner, position
your feet shoulder-width apart, in a
power stance. Make sure your knees are
slightly flexed and abdominals tight. Pass
the ball to your partner at chest level.
Receive the ball with a strong core and
legs while retaining your balance.
Repeat for the desired number of
repetitions.
Depth Push-Up Lie in the push-up
position with both hands on the medicine
ball and elbows extended. Quickly
remove the hands from the medicine ball
and drop down. Contact the ground with
hands slightly farther than shoulder
width apart and elbows slightly flexed
allowing chest to almost touch the
medicine ball. Immediately and
explosively push up by fully extending
the elbows and putting your palms back
onto the medicine ball. Repeat for the
desired number of repetitions.
Medicine Ball V-Ups Lie supine, on
your back with legs straight and arms
extended straight overhead holding the
medicine ball. Simultaneously raise your
legs and trunk into a seated V position,
bringing the medicine ball and legs
upright overhead. Return to start position
and repeat for the desired number of
repetitions.

TRAINING PARTNERS

Ensure there is adequate workout space.

Many medicine ball exercises involve
throwing and catching; therefore,
individuals must have spacious and
clutter-free area. The minimum
recommended area is about 20 square
yards, especially when performing
throwing exercises. When utilizing an
indoor facility such as a gymnasium,
ensure the ceilings are high enough for all
overhead throws. Medicine ball throws
against the wall should only be done
against concrete or reinforced walls. If the
weather allows, training outdoors in a field
or grassy area is also recommended.

Although not necessary for every

exercise, a number of medicine ball
exercises require a partner. Training
partners should match in approximate size
and strength, and you should remember
to practice each exercise before
attempting a more intense pace or rhythm.
It will provide partners a chance to learn
proper execution of the movement while
ensuring accuracy and coordination.
Establish a smooth rhythm of motion to
reduce surprises and accidents. When
throwing the medicine ball, determine
whether your partner is ready to receive
the ball. When receiving, ensure that you
keep your eyes on the ball. Catch the ball
with extended and open hands kept close
together, and at contact, let the arms flex
to absorb the impact.

MEDICINE BALL EXERCISES

SAFETY PRECAUTIONS

Backward Overhead Medicine Ball

Throw Begin in a squat position

As with any exercise, injuries may occur if

performed incorrectly. It is important to

USING A MEDICINE BALL

always use good movement technique

and control during medicine ball
exercises.
Staying active PayS Off!
Those who are physically active tend to live longer,
healthier lives. Research shows that moderate
physical activity such as 30 minutes a day of brisk
walking significantly contributes to longevity. Even a
person with risk factors like high blood pressure,
diabetes or even a smoking habit can gain real
benefits from incorporating regular physical activity
into their daily life.
As many dieters have found, exercise can help you
stay on a diet and lose weight. Whats more regular
exercise can help lower blood pressure, control blood
sugar, improve cholesterol levels and build stronger,
denser bones.
the firSt SteP
Before you begin an exercise program, take a fitness
test, or substantially increase your level of activity,
make sure to answer the following questions. This
physical activity readiness questionnaire (PAR-Q) will
help determine if youre ready to begin an exercise
routine or program.
Has your doctor ever said that you have a heart
condition or that you should participate in physical
activity only as recommended by a doctor?
Do you feel pain in your chest during physical
activity?
In the past month, have you had chest pain when
you were not doing physical activity?
Do you lose your balance from dizziness? Do you
ever lose consciousness?
Do you have a bone or joint problem that could be
made worse by a change in your physical activity?
Is your doctor currently prescribing drugs for your
blood pressure or a heart condition?
Do you know of any reason you should not
participate in physical activity?
If you answered yes to one or more questions, if you
are over 40 years of age and have recently been
inactive, or if you are concerned about your health,
consult a physician before taking a fitness test or
substantially increasing your physical activity. If you
answered no to each question, then its likely that you
can safely begin exercising.
PriOr tO eXerciSe
Prior to beginning any exercise program, including
the activities depicted in this brochure, individuals
should seek medical evaluation and clearance to
engage in activity. Not all exercise programs are
suitable for everyone, and some programs may result
in injury. Activities should be carried out at a pace
that is comfortable for the user. Users should
discontinue participation in any exercise activity that
causes pain or discomfort. In such event, medical
consultation should be immediately obtained.

ACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety
without alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright 2011 American College of Sports
Medicine. This brochure was created and updated by William Kraemer, Ph.D., FACSM, and is a product of ACSMs Consumer Information Committee. Visit ACSM online at
www.acsm.org.