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Medicine Ball throws. Which weight to start out with? Reps? Sets?


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Suggested equipment

1.One 6lb medicine ball

2.One 2 lb medicine ball

3.One 4-5 lb tornado ball (ball on a rope)

4. One mini trampoline - you can buy the trampoline with a built in adjustable angle , but those run considerable $( > 250$). Just shop around . No need for anything fancy , my guess is 50-100$.

The advantage of the more expensive adjustable angle mini trampoline is that a wall or steps is not required  and no counterweight is needed . 

5. One Large physioball-65cm


To perform the medicine ball throws , you will need to ANGLE the mini trampoline firmly against a concrete or brick wall or preferably against some carpeted stairs. Dry wall  is NOT suggested.

Directly in front of the trampoline , you need to place a counterweight , such as a filled impact bag. 
 

Suggested exercises 

1. While sitting on the physioball  about 2-3 feet from the trampoline  perform overhead slams  with the 6lb ball -2 sets of 10

2. White standing up, with you left hip facing the trampoline , perform side hip slams  with the 6 lb ball similar to the torso rotation of a 1/2 golf swing - turn and alternate sides  2 sets of 10

3. While standing up with your left hip facing the trampoline grab the small ball with your right hand , bring your hand  and ball back to about 8:00 and quickly throw the ball using mainly your shoulder and arm. Do 10 reps . Then  turn so that your right hip faces the trampoline and do the same with your left hand

alternate arms 1 set of 10 each 

4. Face the trampoline with your left hip and do backhanded throws by using the small ball and your left hand . Then alternate sides - 1 set of 10 on each side. 
5. While standing 2-3 feet from the trampoline perform 2 sets of 10 each of OVERHEAD slams  with the 6 lb ball

6. Place the trampoline on the ground very slightly angled towards you . Perform 2 sets  of 10 reps of overhead slams into the trampoline  with the 6 lb ball. 

 

Tornado ball 

You will need a concrete wall to do these , due to the greater velocity  generated . 

grab the rope of the tornado ball with both hands ( you may need a light pair of working  gloves to minimize abrasion to your hands )

1. 2 sets of 10 side to side slams

2. 2 sets of 10 low to high slams ( low left high right and vice versa ) , alternating sides. 
3 two sets of vertical slams with your legs wider apart 


The idea behind pylometric training is not to develop strength , but to develop speed with resistance . As soon as you can control the ball rebounding from trampoline , start another rep- NO delays between reps , although there should be a small rest period between sets. 
The feeling especially with the tornado ball is that you are almost out of control

 

If you are not too fatigued , add some balance training to your routine via

Balancing on 1 leg with your eyes closed

Using a balance board- side to side is easier , round is much harder

 

 

 

 

 

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Edited by golfarb1
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I've been using the fit for golf app for the past few months.  He recommends a 6-10 lb medicine ball.  I bought a 8 lb one and it works well for me.  The medicine ball throws are my favorite part of the exercises.  There's no way my wife is letting me throw the ball against a wall so I have my 17 year old son catch it.  

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4 hours ago, Mustu said:

I've been using the fit for golf app for the past few months.  He recommends a 6-10 lb medicine ball.  I bought a 8 lb one and it works well for me.  The medicine ball throws are my favorite part of the exercises.  There's no way my wife is letting me throw the ball against a wall so I have my 17 year old son catch it.  

Mike Carroll is the man… fit for golf is great, and half the throws are into the ground… I haven’t found a good wall to throw against, so I use cables for the horizontal work… or elastic bands… maybe once my 8 year old is a little older she can catch it!

 

throws are great for power! Definitely helps you move through the ball.

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