Medicine Ball Workouts for Basketball Players

7/26/2019 Medicine Ball Workouts for Basketball Players

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Medicine Ball

Workouts for

Basketball Players

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The exercise information presented on these pages is intended as an educational resourceand is not intended as a substitute for proper medical advice. Consult your physician or healthcare professional before performing any of the exercises described on these pages or anyexercise technique or regimen, particularly if you have chronic or recurring medical conditionsDiscontinue any exercise that causes you pain or severe discomfort and consult a medicalexpert. Neither the author nor advertisers of this manual make any warranty of any kind inregard to the content of the information presented and accept no responsibility for its misuse.

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Stronger Team, LLC MEDICINE BALL WORKOUTS FOR BASKETBALL PLAYERS

2013 Stronger Team | All Rights Reserved 1

Introduction

Below is a list of medicine ball exercises and workouts for basketball players of all ages and levels. The

medicine ball is a great tool that can be used in a variety of ways. Each of the workouts can be performed

individually or in a group setting with your entire team. It is recommended to start with a lighter medicine ball

for each movement until you know you are performing the movement correctly. Feel free to adjust the size or

weight of the medicine ball if the exercise is too hard or too easy.

PLEASE NOTE:

Thumbnail images can be clicked, as they are links to a larger images appearing at the end of this document.


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Movement Series

Warm-Up: The following movement series can be performed on a half court. Perform each movement

consecutively until the entire series is complete. When it says forward and then backward it means to

walk/run forward from the baseline to mid-court and then walk/run backward back to the baseline (so you are

always facing mid-court).

Walk forward and then backward while raising the medicine ball overhead then back tothe waist.

Walk forward and then backward with a medicine ball overhead and reach laterally left

and right.

Walk forward and then backward with a medicine ball in front and twist to each side ofthe body.

Run forward and then backward while raising the medicine ball overhead then back to the waist.

Run forward and then backward with a medicine ball overhead and reach laterally left and right.

Run forward and then backward with a medicine ball in front and twist to each side of the body.

Defensive slide while raising the medicine ball overhead then back to the waist.

Defensive slide with a medicine ball overhead and reach laterally left and right.

Defensive slide with a medicine ball in front and twist to each side of the body.

Carioca while raising the medicine ball overhead then back to the waist.

Carioca with a medicine ball overhead and reach laterally left and right.

Carioca with a medicine ball in front and twist to each side of the body.


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Core Series

Diagonal Wood Chops: Start by holding a medicine ball near the right hip. Whilekeeping a slight bend in the arms, drive the ball across the body over the left shoulder.Quickly reverse directions moving back and forth from the hip to over the shoulder.

Side Twist Decelerations: Start by holding a medicine ball with both hands directly infront of your body. Take the ball to the side of the body, then explosively bring it backto the front of the body. Stop the ball as quickly as possible and repeat on the otherside.

Around the World: Start by holding a medicine ball in front of your waist and close toyour body. Make a big circle with the ball moving clockwise bringing it back to thestarting position. Quickly reverse the circle and drive the ball counterclockwise, thenback to the starting position.

Seated Twists: Sit on your backside with a medicine ball to your side. While keepingyour legs on the ground, hold the ball and quickly twist, touching the ball on each sideof your body as quickly as possible. You may increase the difficulty of the exercise byholding the feet off the ground.


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Wall Throw Series

Each of the exercises below can be also performed from a staggered stance (left foot forward or right foot

forward) as well as from a kneeling lunge position.

Standing Overhead: Stand with your back approximately 2 feet off the wall. Standwith your feet in a wide stance. Squat down with the medicine ball between the legs,then quickly reverse and throw the ball overhead against the wall. The ball will bouncehard against the wall to your partner. Have your partner pass the ball back to you foranother repetition.

Overhead Diagonal: Same position as above. Throw the ball hard over one shoulder.Be sure to follow through by looking in the direction of your throw.

Standing Lateral: Stand a few feet from the wall in an athletic stance. Reach the ballto your side and quickly reverse and perform a side throw onto the wall. The ball willbounce back so be ready to catch the ball and quickly perform another repetition.

Forward Overhead: Stand approximately 5-8 yards away from a wall. Using anoverhead passing movement, throw the ball against the wall around waist height. Letthe ball bounce once back to you, then repeat.


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Floor Slam Series

Overhead Slams: Bring the medicine ball straight overhead and quickly reversedirections throwing the ball as hard as possible towards the ground. Be careful as the

ball may quickly bounce back up towards your head. Grab the ball and repeat.

Overhead Side Slams: Stand in an athletic stance holding a medicine ball straightoverhead. Keeping your feet forward and twisting your core, slam the ball towards theground outside your left foot. Grab the medicine ball and repeat the slam to the otherside.


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Squat Series

Hold the medicine ball close to the chest and under the chin. Be sure to squat to a comfortable position.

Squat down and extend up and press the medicine ball straight overhead for the first repetition. Extend the ball

over the right shoulder for the second repetition. Repeat to the left shoulder for the third repetition. Perform

these movements with each of the following foot positions:

Regular Stance: Stand with your feet shoulder width apart and toes slightly pointed tothe sides. Squat down by dropping your backside down and behind you attempting tokeep the shins vertical to the ground and the heels flat. Drop until the thighs areparallel to the ground. Be sure to maintain good upper body posture through the entiremovement (chest up, shoulder blades pulled down and back)

Staggered Stance: Stand with one foot in front of the other about shoulder width apart.Perform repetitions with each foot in front

Wide Stance: Feet are 6-12 inches wider than shoulder width apart

Narrow Stance: Feet are a few inches apart


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Lunge Series

Forward Lunge with Overhead Reach: While maintaining good posture, take a stepforward and keep your front lower leg perpendicular to the ground. Bend down low

enough so the back knee is close to the ground. As you take the step, extend themedicine ball straight above your head reaching as high as possible.

Lateral lunge with Overhead Reach: Take a step laterally with the left foot. Benddown on the left leg. At the bottom of the lunge, raise the medicine ball overhead ashigh as possible.

135 Degree Lunge with Overhead Reach: Take a diagonal step back behind yourbody (approximately 135 degrees from the starting point) while keeping your frontstationary. As you bend down, raise the medicine ball overhead as high as possible.

Forward Lunge with Overhead Lateral Reach: While maintaining good posture, takea long step forward and bend down so the back knee is close to the ground. As youtake the step, hold the medicine ball straight above the head, then reach laterally to theside of the lunging leg.

Lateral Lunge with Overhead Lateral Reach: Take a step laterally with the left footbending down on the left leg. At the bottom of the squat, raise the medicine balloverhead and reach laterally to the left.

135 Degree Lunge with Overhead Lateral Reach: Take a diagonal step back behindyour body (approximately 135 degrees from the starting point) while keeping your front

foot stationary. As you bend down, raise the medicine ball overhead reaching laterallyover the lunging leg.

Forward Lunge with Twisting Reach: Take a long step forward and bend down sothe back knee is close to the ground. As you take the step, hold the medicine ball infront of your body and twist to the side of the lunging leg.


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Lateral Lunge with Twisting Reach: Take a step laterally with the left foot bendingdown on the left leg. At the bottom of the squat, rotate your upper body with themedicine ball over the left leg.

135 Degree Lunge with Twisting Reach: Take a diagonal step back behind yourbody (approximately 135 degrees from the starting point) while keeping your front footsolid on the ground. As you bend down, rotate your upper body with the medicine ballover the lunging leg.


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Additional Exercises

Overhead Step-Ups: Start by holding a medicine ball straight overhead. Step up on abox (12-36), driving the opposite knee up at the top of the movement. Return to thestarting position and repeat for the prescribed number of repetitions.

Squat Jumps: Hold a medicine ball close to your body and in front of your chest.Drop down into a half squat position and explode up and off the ground, then landingin an athletic stance.

Reverse Wall-Sits: Stand in a low, athletic stance a few feet from a wall. Hold amedicine ball against the wall with your arms extended and the ball in line with yourshoulders. Hold this position for time.


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Get-Ups: Lay on your back holding a medicine ball with your arms extended towardsthe ceiling. While keeping your arms extended and the ball above the head, quicklyattempt to get up to a standing position. Return to the starting position while keepingthe ball overhead and repeat.

Overhead Throws to a Sprint: Stand in an athletic stance, and using an overhead throw, toss a medicine ballas far as possible and sprint after the ball. Once youve grabbed the ball, repeat the exercise in the oppositedirection.

Scramble: Lay on your back with a medicine ball and throw it explosively from your

chest into the air. Quickly get off the ground, grabbing the ball as quickly as possible.Return to the starting position and quickly repeat. Do not let the ball hit the groundtwice.

Pushups With One Medicine Ball (Hands): Place one hand on the ground and theother hand on the ball. Keep a straight line from your head to your heels. Lower yourbody until the chest is close to the ground, then press back up to the starting position.You can keep the medicine ball in place for a number of repetitions or you can switchthe ball between each repetition.

Pushups With One Medicine Ball (Feet): Get into a pushup position by placing bothhands on the ground and balancing your feet on a medicine ball. Hold this position toestablish control, then slowly lower the body until the chest is close to the ground.Press the body back up to the starting position.


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Pushups With Two Medicine Balls: Place each hand on a ball and get into pushupposition. Be sure to start with your body balanced. Slowly lower your body until yourchest is in line with the hands, then press back up to the starting position.


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Medicine Ball Workouts

WORKOUT #1

1. Perform entire movement series (2 reps per movement)

2. Perform entire core series (2 sets of 10 reps for each exercise)

3. Perform entire squat series (2 sets of 10 reps for each foot position)

WORKOUT #2

1. Perform entire movement series (1 rep per movement)

2. Perform each of the following exercises for 20 seconds and then take a 10 second rest in between.

Total work time will be 2 minutes. Repeat for 5 rounds.

Regular Stance Squat and Press Around the World One Medicine Ball (Hands) Pushups Diagonal Wood Chops Forward Lunge and Twist Seated Twists


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WORKOUT #3

1. Perform 5 repetitions each leg for each of the following movements:

Forward Lunge with Overhead Reach Lateral Lunge with Overhead Reach 135 Degree Lunge with Overhead Reach

2. Overhead Slams: Perform 20 repetitions.


Forward Lunge with Lateral Reach Lateral Lunge with Lateral Reach 135 Degree Lunge with Lateral Reach

4. Get-Ups: Perform 20 repetitions.


Forward Lunge with Twisting Reach Lateral Lunge with Twisting Reach 135 Degree Lunge with Twisting Reach

6. Seated Twists: 30 reps each side.

WORKOUT #4

1. Perform 10 repetitions for each of the following exercises. Repeat for 5 rounds.

Squat Wide Stance Overhead Step-Ups Forward Lunges Squat Jumps


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WORKOUT #5

1. Perform 10 repetitions for each of the following exercises. Repeat for 5 rounds.

Diagonal Wood Chops Side Twist Decelerations Around the World

2. Perform each of the following exercises for the prescribed reps and rest 30 seconds in between.Perform 2 rounds.

Two Medicine ball (Hands) Push-Ups: As many as possible. Overhead Throws to a Sprint: 10 repetitions Get-Ups: 10 repetitions Scramble: 10 repetitions Reverse Wall Sit: 1 minute


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WORKOUT #6

Perform this entire workout continuously with no rest!

1. Two Medicine Ball (Hands) Push-Up Hold (hold the bottom position of the pushup for 30 seconds)

2. Perform 10 repetitions for each of the following squat positions:

Regular Staggered-Right Forward Staggered-Left Forward Wide Narrow

3. Perform 10 repetitions for each of the following wall throws:

Standing Overhead Overhead Diagonal Standing Lateral

Forward Overhead

4. Two Medicine Ball (Hands) Push-Up Hold (Hold the bottom position of the pushup for 30 seconds)

5. Perform 3 repetitions each leg for each of the following lunges:

Forward Lunge with Overhead Reach Lateral Lunge with Overhead Reach 135 Degree Lunge with Overhead Reach Forward Lunge with Lateral Reach Lateral Lunge with Lateral Reach 135 Degree Lunge with Lateral Reach

Forward Lunge with Twisting Reach Lateral Lunge with Twisting Reach 135 Degree Lunge with Twisting Reach

6. Two Medicine Ball (Hands) Pushup Hold (Hold the bottom position of the pushup for 30 seconds)

7. Perform 10 Squat Jumps

8. Perform a Reverse Wall-Sit for 1:00


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Movement Series Images

Medicine Ball: Walking Overhead Reach

Medicine Ball: Walking Overhead Lateral Reach


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Medicine Ball: Walking Twist Reach


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Core Series Images

Medicine Ball: Diagonal Wood Chops

Medicine Ball: Side Twist Decelerations


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Medicine Ball: Around the World

Medicine Ball: Seated Twists


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Wall Throw Series Images

Medicine Ball: Standing Overhead

Medicine Ball: Overhead Diagonal


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Medicine Ball: Standing Lateral

Medicine Ball: Forward Overhead


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Floor Slam Series Images

Medicine Ball: Overhead Slams

Medicine Ball: Overhead Side Slams


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Squat Series Images

Medicine Ball: Regular Stance Squat

Medicine Ball: Staggered Stance Squat


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Lunge Series Images

Medicine Ball: Forward Lunge with Overhead Reach

Medicine Ball: Lateral Lunge with Overhead Reach


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Medicine Ball: 135 Degree Lunge with Overhead Reach

Medicine Ball: Forward Lunge with Overhead Lateral Reach


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Medicine Ball: Lateral Lunge with Overhead Lateral Reach

Medicine Ball: 135 Degree Lunge with Overhead Lateral Reach


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Medicine Ball: Forward Lunge with Twisting Reach

Medicine Ball: Lateral Lunge with Twisting Reach


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Additional Exercise Images

Medicine Ball: Overhead Step-Ups

Medicine Ball: Squat Jumps


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Medicine Ball: Scramble

Medicine Ball: One Ball Push-Up (Hands)


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Medicine Ball Workouts for Basketball Players