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Medicine Ball Training - The CRAZE Way Medicine Ball Training is a fun way to drop the fat, stay fit or recover from an injury. The exercises are a breeze - easy to learn, inexpensive, and convenient to do at home and work into your busy schedule! You might have seen medicine balls being sold as fitness balls or exercise balls, but be aware: medicine balls are weighted balls that are typically the size of a soccer ball, whereas balls usually referred to as "Swiss balls" or exercise balls are larger, lighter balls used for pilates or ab exercises. The History Medicine Ball Training Surprisingly, these balls were used as a conditioning training apparatus for wrestlers in Persia as far back as 3,000 years ago. One of the earliest trainers that used the balls was Hippocrates, who made balls with animals skins filled with sands. He had his patients do a simple medicine ball training method of throwing and catching the balls for injury prevention and rehabilitation. In the late 19th century, the "Four horsemen of Fitness" were the wand, Indian club, dumbbell and the medicine or exercise ball. It was this time that many revolutionized the ball into the modern exercise ball we are using now. A 1914 audio tape of Jack Johnson, an American boxer, showcases him describing a simple medicine ball training regimen. Medicine Ball Training - Eyes on the Ball The only equipment you'll need for medicine ball training is a weighted ball that typically has a diameter of 13 inches. Some balls are smaller or bigger, and the kind you get will depend on your preference and training. The balls contain material to make them heavier - sand is preferred because it's stable and doesn't shift center of gravity, unlike fluids. Balls can weigh from 2 pounds (1 kg) to 25 pounds (10-11 kgs). Some complex and expensive medicine balls for training contain an inner ball filled with weight such as rubber, sand, steel shot, and even gel-filled polyvinyl chloride shells. New balls can be also made of solid polyurethane. If you want to save money, old basketballs can be converted into an exercise ball and can be used for most training methods. You'll have to make a small incision into the ball, funnel in sand until it is 90% to 95% full, then stitch it shut. In no time you'll have a very cheap medicine ball for your home gym! Water might not be a good weight filler because it will certainly shift you out of balance during your training, but some health enthusiasts use it for a more challenging workout. Medicine Ball Training and Exercise Methods Medicine ball training methods range from simple to complex, solitary to paired exercise routines. Group trainings can be done but can get confusing, so it is advised that you use the ball with 2 or 3 people only. Solo Medicine Ball Training Most solo medicine ball training sessions are relatively easy to do. The exercises can be done at home and can help you achieve greater balance. The exercises aren't strenuous, which makes it a great help for athletes recovering from simple to moderate injuries. One of the simplest exercises is the Big Circles. Start off standing with your feet shoulder-width apart and your ball held over your head with both hands. Slowly move the ball to your left side, down and right without taking your hands off the ball, until you complete a 360 degree circle. Do ten circles, then reverse direction. For a more challenging workout medicine ball sit ups work well. Assume a sit-up position by lying on your back and bending knees 90 degrees with feet flat on the floor. Clasp the ball to your chest using both hands. Do a classic sit up or crunch, and return to your starting position. With solo ball training exercises, always handle the ball with both hands. Handling a heavy ball with one hand can be dangerous and can cause injury. Paired Medicine Ball Training Exercise Paired medicine ball training exercise requires a partner. It's a fun way to bond with someone while exercising. The simplest exercise is the exercise ball throw. Two people should stand 6 to 10 feet away from each other to do a simple throw and catch exercise. Both hands must be used to throw and catch the ball for safety purposes.
Medicine ball training sounds simple but it actually burns a lot of energy. It is a powerful workout that you do need to prepare for by doing warm ups or taking a pre workout supplement. Driven Sports CRAZE is a pre workout supplement that give you maximum energy. The best part with a pre workout supplement like DS CRAZE is the mental alertness and focus which will ensure your workout gives you the maximum fat burn. Whether you're a professional or just a health enthusiast, you can do medicine ball training exercises anywhere, anytime! This article was researched and written by Mike at www.CrazePreWorkout.com - thanks for reading! References: - Szymanski DJ, Szymanski JM, Bradford TJ, Schade RL, Pascoe DD., "Effect of twelve weeks of medicine ball training on high school baseball players." - Stockbrugger BA, Haennel RG., "Validity and reliability of a medicine ball explosive power test." - Stockbrugger BA, Haennel RG., "Contributing factors to performance of a medicine ball explosive power test: a comparison between jump and nonjump athletes."