MEDICINE BALL, TRAINING PROGRAM

Start sessions with lighter, less dynamic exercise, then progress to heavier exercises. The program should have exercises that match the pattern of movements of the sport.

Plan the program to exercise alternate body parts (legs, upper body, torso). You will need to have a number of different weights of ball available - heavy, medium and light. Initially, you should start with a light-weight ball and gradually progress to heavier ones.

Check if there is sufficient space (including ceiling height) and that the structure of the walls is safe if any rebounding exercises are used. Maintain good discipline as medicine balls can be dangerous if used incorrectly. An effectively workout with medicine balls can be achieved in about 30 to 40 minutes, if you workout efficiently. Quality of movement is more beneficial than quantity of exercise repetitions or sets.

To ensure personal safety and good technique while doing medicine ball exercises, keep the following:

• Complete throws with full extension of the arms. On Standing exercises, plant feet before beginning to throw the ball. Always use the full joint range in the correct sequence in carrying out each exercise. Maintain technique
  - do not sacrifice control for distance. If you are inexperienced, you should not take the ball too far back behind the head when carrying out overhead throws.

• When picking a ball, ensure the knees are bent and the back is kept straight. When carrying out exercises lying on your back, ensure the lower back always remains in contact with surface.