Medicine Ball Madness - Workout Ideas for You and Your Med Ball

People always have an excuse why they cannot get in shape. Time and equipment are two popular excuses. When I ask basketball coaches why their teams do not lift weights, they either lack time or a weight room or something similar.

The following is a full body medball routine which is a great fitness and strength building routine. Done as a circuit, one time through with each exercise should only take 10-15 minutes, perfect for a short workout before a practice. Three to four times through the circuit offers a great hour-long workout for people looking to drop some weight. All the equipment needed is a jump rope and a medicine ball.

Start by jumping rope for a minute to get the blood flowing.

Lunge Matrix
The Lunge Matrix includes a forward lunge, backward lunge and side lunge. To do a front lunge, stride forward with one leg and drop the back knee toward the ground. The knees should each be at ninety-degree angles, with the trail knee just short of the ground, and the front knee right over the front toes. While doing the front squat, push the medball over head: start with the ball at chest level and as you drop into the lunge, press the ball directly overhead until elbows are nearly locked. A backward lunge is essentiall the same thing, except you step backward as opposed to forward. While doing the backward lunge, press the ball straight out in front, so the medball stays at shoulder level with elbows just short of locking. On the side lunge, step to the side with one foot and lean to that side, so ankle, knee and hip are in a vertical line. The trail leg should straighten. Take the medball from the chest to the toe in the direction of the lunge. Do ten front, backward and side lunges with each leg.

Squat and Press
Stand with feet shoulder width apart and the ball at chest level. Push the hips back and bend the knees to lower into a squat position, with shoulders over knees and knees over feet. Push through the heels to raise to an erect position and push the Medicine Ball overhead until elbows are straight. Lower the MB to the chest and repeat. Do 20 repetitions.

MB Chest Pass
Stand across from a partner with MB at chest level. Throw the ball to your partner. Do 10 repetitions.

MB Wood Chop
Start in a standing position with feet shoulder width apart and MB raised over head. Sit hips back and bend the knees into a squat position; keep elbows locked and lower the ball between the legs. In one movement, push through the heels, back to a standing position, while raising the ball overhead. Do 10 repetitions.

MB Seated Twist Throws
Sit down with knees bent and feet raised off the floor. Partner stands at a ninety degree angle with the MB. Partner throws the MB. Catch the ball and twist from the torso to touch the ball to the ground. Using the torso, twist toward the partner and throw the ball back to your partner. Do 10 repetitions on each side.

MB Single-Leg V-ups
On your back, hold the MB overhead. Kick one leg up into the air and raise the shoulders off the ground to touch the MB to the toe. Repeat, doing 10 repeptions on each leg.

MB Chest Pass and Burpee
Start standing with feet shoulder width apart and MB at chest level. Throw the MB to your partner and do a Burpee. To do the Burpee, quickly lower your body to the ground into a crouched position with hands on the floor. Kick the legs back into a "push-up position" and do one-push-up. Kick the legs back, so you are in a crouched position and quickly jump to your feet to catch the return pass. Repeat for 10 repetitions.

MB Throws
In an athletic position, take the MB as far behind your head as possible. Extend your hips as far as possible, arching your back slightly. With as much force as possible, throw the ball straight down into the ground in front of you. Repeat for 10 repetitions.

MB Overhead Throw
If space permits, stand with feet slightly wider than shoulder width. Bend and drop the MB between your legs. Drive through the heels and extend hrough the ankle, knee and hip to throw the ball overhead as far as possible.