The Power of Medicine Ball Training: How Fast Can You Throw?
If you’re looking to add some variety to your workouts and improve your athletic performance, look no further than medicine ball training. This versatile piece of equipment can be used for a wide range of exercises, from squats and lunges to overhead throws and slams. But one of the key benefits of medicine ball training is its ability to increase power and speed. So, just how fast can you throw a medicine ball?
How to improve power and stability with a medicine ball
The medicine ball is in the speed-strength category.
It is very important that you do not forget about any of the above – they are all important, but here I will describe how and why it is worth using the medicine ball in the context of shaping power.
The use of the medicine ball in the context of power training is intended to combine optimal strength and speed while performing basic movement patterns. It is the medicine ball that will allow you to safely and effectively perform movements that have different directions, high speed and loads that require the use of really high strength. For example, using a barbell and trying to perform these 3 elements in one swing, e.g. throwing a barbell at a distance.
Why else is power training with a medicine ball great? It is characterized by ballistic movement (very fast, comprehensive, almost automatic). Such mapping allows you to transfer to training those activities that occur during competitions and competitions.
Why Medicine Ball Training is Effective for Speed and Power
Medicine ball training is a form of ballistic training, which involves explosive movements that rely on the body’s fast-twitch muscle fibers. When you perform exercises that involve throwing or slamming a medicine ball, you’re engaging these muscle fibers, which are responsible for generating speed and power. This type of training can also help to improve your coordination and balance, which are crucial for many sports and activities.
How to Measure Your Medicine Ball Throw Speed
One way to measure your medicine ball throw speed is by using a radar gun. These devices are commonly used to measure the speed of baseball pitches, but they can also be used to measure the speed of medicine ball throws. Simply stand a few feet away from the radar gun, hold the medicine ball at chest height, and throw it as hard as you can. The radar gun will then display your throw speed.
Another way to measure your medicine ball throw speed is by using a stopwatch and a partner. Have your partner stand a few feet away from you and hold a target, such as a cone or a bucket. Hold the medicine ball at chest height and throw it as hard as you can at the target. Your partner will time the throw and record the speed using a stopwatch. You can also use this method to measure your throw distance.
Examples of Medicine Ball Exercises for Speed and Power
Here are a few examples of medicine ball exercises that can help to increase your speed and power:
|Overhead Throw||Stand with your feet shoulder-width apart and hold the medicine ball above your head. Explosively throw the ball straight up as high as you can.|
|Slam||Stand with your feet shoulder-width apart and hold the medicine ball at chest height. Slam the ball onto the ground as hard as you can.|
|Chest Pass||Stand facing a partner and hold the medicine ball at chest height. Explosively pass the ball to your partner by pushing it straight out in front of you.|
Training Tips for Medicine Ball Speed and Power
To get the most out of your medicine ball training for speed and power, here are a few tips to keep in mind:
- Focus on explosiveness: When performing medicine ball exercises, focus on explosive movements rather than slow and controlled ones. This will help you to engage your fast-twitch muscle fibers and increase your power and speed.
- Use heavy medicine balls: As with any form of resistance training, using heavier weights can help to challenge your muscles and stimulate strength gains. Try using a heavier medicine ball than you’re used to for your exercises.
- Incorporate variety: Don’t stick to the same exercises every time you train with a medicine ball. Mix things up by trying new exercises and rep ranges to keep your body guessing and avoid plateaus.
The Bottom Line
Medicine ball training is a powerful tool for improving speed and power. By incorporating explosive exercises into your workouts and focusing on heavy resistance, you can challenge your fast-twitch muscle fibers and increase your athletic performance. So the next time you hit the gym or the playing field, grab a medicine ball and see just how fast you can throw it.