STRENGTH

MEDICINE BALLS

what is it?

Strength training is the use of resistance to a muscular contraction.
Doing this can build up the strength, anaerobic endurance and size of the skeletal muscles.


When completing strength training sessions, it can provide significant benefits and improvements to the overall health and well being of a person.


 It can also improve a persons ability and skill as they may be able to perform better when having more strength within their muscles.
Adams et al


Strength is to have the ability to put maximal force that can be developed onto a group of muscles when completing one single contraction.



 

 

 

 

 

ways to train it?

Medicine balls can be used for a way to improve your muscular endurance and strength.

A medicine ball is a large, solid, heavy ball which is used by throwing and catching it for exercises.

Using this for exercise allows every part of the body to be worked including the abs, hips and thighs.
It can also stabilize the muscles. These are used for sports which require explosive and intense movements.

When exercises are being completed when using medicine balls, linking it to sports movements allows it to be more beneficial and useful to a sports person.
http://www.livestrong.com/article/40423-definition-medicine-ball/

 

 

 

 

how you do it?

There are many different examples which can be used when completing exercises with medicine balls. This includes:

 

 

rock and roll up

 

 

 

 

lunge with twist

 

 

 

 

lunge with overhead press

 

 

 

 

reverse swing

 

 

 

 

squat press and throw

 

 

 

 

links to sport

This type of training method can be used to improve different types of sport specific performances.

 A basketball player could... complete the squat press and throw exercise using the medicine ball. This would increase the strength in their arms and would allow them to throw the ball further when taking a shot in the game.

 

 They could complete the reverse swing exercises which allows them to increase the strength in their stomach. When in a game situation, this exercise would of allowed them to improve their strength. This would allow them to twist and pass in a game more effectivelywhen they are no longer allowed to run with the ball.

 

Other athletes use medicine balls for training to increase their core strength. An activity that gets used commonly is to get a sports person to hold the ball against their chest and thrust it to another sports person. This person would then catch it against their chest. This strengthens their arms chests and leg muscles.

 

 

 

benifits

http://www.livestrong.com/article/101041-benefits-medicine-ball-training/

The benefits of using medicine balls as a form of strength training is:

• they can be used at home as they are small and accessible
• they are heavy weight balls which can be used when training powerful workouts. This can allow someone to complete powerful workouts in their own home.
• Also lighter medicine balls can be used to improve the range of movement, motion and tone of muscles
• Medicine balls can be used to improve resistance training.
• They are able to improve a sports person when matching movements that are linked to sports movement. For example, chucking a medicine ball can be the same when passing the ball in netball

 

 

 

disadvantages

 

The disadvantages of using a medicine ball is

• People may be scared to use the equipment. This could result in an injury.
• People could break or damage the equipment if they aren’t used correctly. Also using the equipment incorrectly could result in injury to the person.